Details
Want to improve your health? Need to
lose weight? This activity plan for beginners, combining cardio and strength workouts,
will get you into the habit of regular exercise in 12 weeks.
The plan is structured but flexible
enough to allow you to fit the exercise sessions around your other weekly
commitments.
Each workout is a 7-minute circuit
that can be done 1-3 times.
That means that every day you can choose how long you train
7 min / 14 min / 21
min
depending on your time and fitness level.
- 12 weeks
- 10-30 min/day
- low to moderate intensity
- equipment required: mat, bench/chair; and a set of dumbbells for the second phase of this program
-
01 FULL BODY
1Run Time: 16:4201 FULL BODY
-
02 CARDIO
2Run Time: 16:0202 CARDIO
-
03 ABS
3Run Time: 15:5203 ABS
-
04 FULL BODY
4Run Time: 15:2304 FULL BODY
-
05 CARDIO
5Run Time: 15:5005 CARDIO
-
06 ABS
6Run Time: 15:4306 ABS
-
07 FULL BODY
7Run Time: 15:3107 FULL BODY
-
08 CARDIO ABS
8Run Time: 15:3808 CARDIO ABS
-
09 LEGS
9Run Time: 15:3009 LEGS
-
10 CARDIO ABS
10Run Time: 15:3810 CARDIO ABS
-
11 FULL BODY
11Run Time: 15:3811 FULL BODY
-
12 CARDO ABS
12Run Time: 15:3612 CARDO ABS
-
13 LEGS
13Run Time: 15:5413 LEGS
-
14 UPPER BODY
14Run Time: 15:5514 UPPER BODY
-
15 CARDIO
15Run Time: 15:4215 CARDIO
-
16 FULL BODY
16Run Time: 15:4616 FULL BODY
-
17 CARDIO
17Run Time: 15:3017 CARDIO
-
18 FULL BODY
18Run Time: 15:4418 FULL BODY
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19 BOOTY
19Run Time: 15:4319 BOOTY
-
20 UPPER BODY
20Run Time: 15:3920 UPPER BODY
-
21 CARDIO ABS
21Run Time: 15:4821 CARDIO ABS
-
22 LEGS
22Run Time: 15:3522 LEGS
-
23 UPPER BODY
23Run Time: 15:3123 UPPER BODY
-
24 CARDIO ABS
24Run Time: 15:4624 CARDIO ABS
-
25 LEGS
25Run Time: 15:4625 LEGS
-
26 UPPER BODY
26Run Time: 15:5926 UPPER BODY
-
27 BOOTY ABS
27Run Time: 15:3127 BOOTY ABS
-
28 FULL BODY
28Run Time: 15:3928 FULL BODY
-
29 CARDIO ABS
29Run Time: 15:3529 CARDIO ABS
-
30 BOOTY
30Run Time: 15:3730 BOOTY
-
31 UPPER BODY
31Run Time: 15:3531 UPPER BODY
-
32 LEGS
32Run Time: 15:2832 LEGS
-
33 BOOTY & ABS
33Run Time: 15:4133 BOOTY & ABS
-
34 FULL BODY CARDIO
34Run Time: 15:4934 FULL BODY CARDIO
-
35 UPPER BODY
35Run Time: 15:3635 UPPER BODY
-
36 LEGS
36Run Time: 15:2636 LEGS
-
37 CARDIO ABS
37Run Time: 15:3037 CARDIO ABS
-
38 UPPER BODY
38Run Time: 15:2938 UPPER BODY
-
39 CARDIO ABS
39Run Time: 15:3039 CARDIO ABS
-
40 LEGS
40Run Time: 15:4140 LEGS
-
41 FULL BODY
41Run Time: 15:4341 FULL BODY
-
42 CARDIO ABS
42Run Time: 15:3042 CARDIO ABS
-
43 BOOTY
43Run Time: 15:3843 BOOTY
-
44 FULL BODY
44Run Time: 15:2744 FULL BODY
-
45 CARDIO ABS
45Run Time: 15:2045 CARDIO ABS
-
46 BOOTY
46Run Time: 15:2546 BOOTY
-
47 UPPER BODY
47Run Time: 15:2347 UPPER BODY
-
48 CARDIO LEGS
48Run Time: 16:2748 CARDIO LEGS