Walking into the gym for the first time [1] can be intimidating, not just because you want to fit in amongst a sea of regular gym goers. There may be machines you've never heard of that you want to try (psst, these are the best ones for beginners [2]), and even choosing the right free weights [3] can seem daunting if you've never lifted before [4]. That's where this plan from Holly Roser, an NASM-certified personal trainer and owner of Holly Roser Fitness [5] in San Matteo, CA, comes in. It provides a week's worth of gym workouts to get you started, and you can build on this routine over time.
"For the first two weeks, your new program should have two strength training days that are three days apart, with cardio days in between," Holly told POPSUGAR. As you build your endurance, move up to three strength training days — using a mix of moves from the circuits in this plan — and three cardio days. (Holly explained that you can probably take that step about three weeks after getting comfortable with this routine.) For an extra burn, make sure to switch up your forms of cardio, rotating between exercises like running, swimming, and indoor cycling to hit different muscles groups and keep the intensity up.
Sunday: Cardio
"The perfect cardio for beginners is jogging on the treadmill for 25 minutes," Holly said. "Start with zero incline and get your heart rate up [6] to where it's hard to hold a conversation. The speed should be comfortably challenging." After the first two weeks, try one of these treadmill workouts to kick it up a notch:
- 25-Minute Walk-Run Workout [7]
- 20-Minute Beginner Incline Running Workout [8]
- 20-Minute Fat-Burning Running Workout [9]
Monday: Strength Training
Warm up by running for 10 minutes on the treadmill, then move on to the circuits ahead. Do three sets of 15 reps of each exercise (unless otherwise noted), with a 45-second rest between moves. Complete one circuit in full before tackling the next. When you're finished, cool down with this head-to-toe stretch sequence [10].
Circuit 1:
- Bodyweight squats [11]
- Upright row [12] (use a 15-lb. EZ bar)
- Push-ups [13]
Circuit 2:
- Lunges (do 30 per set, alternating legs)
- Cable machine lat pulldown [14] (aim for 30 to 40 pounds)
- Triceps extensions [15] (use an 8-lb. dumbbell)
Circuit 3:
- Stability ball hamstring curls [16]
- Bicep curls (use a set of 10-lb. dumbbells)
- Triceps dips [17]
Circuit 4:
- Plank (hold for 20 seconds for three rounds)
- Mountain climbers [18] (do three 30-second rounds)
- Crunches [19] (do three 30-second rounds)
Tuesday: Cardio
"Indoor bike workouts are great for your joints and are one of the best ways to get a killer cardio workout," Holly told POPSUGAR. To start, warm up for five minutes at a moderate speed and intensity, then move on to intervals. "Amp up your speed so you're going as fast as you can for 30 seconds, then recover for one minute, then back to a spin sprint for 30 seconds," Holly explained. "Try sticking to this pattern for the next 25 minutes, then cool down for five minutes at the speed of your recovery pace." Once you've got the intervals down, try one of these indoor bike workouts:
- 30-Minute Bike Workout to Fight Belly Fat [20]
- 35-Minute Stationary Bike Cardio Plan
Wednesday: Active Recovery
The keyword is active. "Aim for 10,000 steps during the day and do some stretching or take a chilled-out class like yoga or barre," Holly said. These routines will help your body recover:
- Yoga Poses For Beginners [21]
- 30-Minute At-Home Barre Workout
Thursday: Cardio
Now that your body is getting accustomed to cardio, it's time to up the intensity with a 26-minute rolling hills treadmill circuit that mixes incline with speed.
- 5 minutes: 3.3 speed at 5 percent incline
- 2 minutes: 3.6 speed at 7 percent incline
- 1.5 minutes: 4.5 speed at 5 percent incline
- 1 minute: 3.6 speed at 5 percent incline
- 2 minutes: 4.5 speed at 5 percent incline
- 1 minute: 5.5 speed at 7 percent incline
- 1 minute: 4.5 speed with no incline
- 2 minutes: 4.7 speed with no incline
- 1.5 minutes: 5.6 speed with no incline
- 1 minute: 5.0 speed at 5 percent incline
- 2 minutes: 4.7 speed 5 percent incline
- 1 minute: 4.0 speed 5 percent incline
- 5 minutes: 3.0 speed with no incline
Friday: Strength Training
Start with this dynamic warmup: 30 high knees [22], 30 mountain climbers [23], 25 jumping jacks, 10 inch worms. Once you're loosened up, move on to the circuits ahead. Do three sets of 15 reps of each exercise (unless otherwise noted), with a 45-second rest between moves. Complete one circuit in full before tackling the next. When you're finished, cool down with this head-to-toe stretch sequence [24].
Circuit 1:
- Dumbbell squats [25] (use a set of 5-lb. dumbbells)
- Lunges (do 30 per set, alternating legs)
- Push-ups [26]
Circuit 2:
- Upright row [27] (use a 20-lb. EZ bar)
- Cable machine lat pulldown [28] (aim for 30 to 40 pounds)
- Bicep curl to shoulder press [29] (use a set of 5- to 8-lb. dumbbells)
Circuit 3:
- Clamshells [30]
- Triceps dips [31]
- Hip raises [32]
Circuit 4:
- Plank (hold for 20 seconds for four rounds)
Saturday: Active Recovery
"Just because you're not doing an official workout doesn't mean you sit at home all day binging on Netflix," Holly said. These exercises [33] are the best way to take care of your muscles and joints on a rest day.