Beginner Workout Plan: 4 Weeks to Build Strength & Stamina

Starting a fitness journey can feel overwhelming, but the key is consistency and gradual progress. This beginner-friendly workout plan is designed to be easy to follow, requiring minimal equipment while helping you build strength, endurance, and flexibility.

Plan Overview:

• Duration: 4 Weeks
• Workouts per Week: 4-5 Days
• Workout Length: 30-45 Minutes
• Equipment Needed: A mat, dumbbells (optional), and a resistance band

---

Workout Schedule

Day 1 – Full-Body Strength Training (40 min)

Focus: Build strength and improve muscle endurance

Warm-up (5 min)

• Arm circles (30 sec)
• March in place (1 min)
• Bodyweight squats (10 reps)
• Shoulder rolls (30 sec)

Workout (3 rounds)

1. Squats – 12 reps
2. Push-ups (wall or knee modification if needed) – 10 reps
3. Bent-over dumbbell rows – 10 reps
4. Glute bridges – 12 reps
5. Plank (hold for 20-30 sec)

Cool-down (5 min)

• Hamstring stretch (30 sec per leg)
• Chest opener stretch (30 sec)

---

Day 2 – Low-Impact Cardio (30 min)

Focus: Boost heart health and burn calories

Warm-up (5 min)

• Step jacks (30 sec)
• Shoulder shrugs (30 sec)
• Light jogging in place (1 min)

Workout (Repeat 3 rounds)

1. March in place – 1 min
2. Step-ups on a chair or stairs – 12 reps per leg
3. High knees (low-impact: lift knees without jumping) – 30 sec
4. Standing knee-to-elbow crunches – 12 reps
5. Side lunges – 12 reps

Cool-down (5 min)

• Deep breathing & forward fold stretch

---

Day 3 – Active Rest & Mobility (30 min)

Focus: Recovery, flexibility, and relaxation

Workout:

• Standing side stretch – 30 sec per side
• Cat-cow stretch – 5 reps
• Child’s pose – 30 sec
• Downward dog – 30 sec
• Hip flexor stretch – 30 sec per side

Optional: Take a walk for 20-30 minutes

---

Day 4 – Lower Body & Core Strength (40 min)

Focus: Build strength in the legs and abs

Warm-up (5 min)

• Leg swings – 10 reps per leg
• Toe touches – 30 sec
• Standing knee hugs – 10 reps per leg

Workout (3 rounds)

1. Squats – 12 reps
2. Step-back lunges – 10 reps per leg
3. Standing calf raises – 15 reps
4. Dead bug core exercise – 10 reps
5. Bicycle crunches – 12 reps

Cool-down (5 min)

• Seated hamstring stretch
• Deep breathing

---

Day 5 – Upper Body & Light Cardio (35 min)

Focus: Strengthen arms, shoulders, and back

Warm-up (5 min)

• Arm swings – 30 sec
• Shoulder rolls – 30 sec
• Wall push-ups – 10 reps

Workout (3 rounds)

1. Shoulder presses – 12 reps
2. Bent-over dumbbell rows – 12 reps
3. Arm circles – 30 sec
4. Jump rope (or march in place) – 30 sec
5. Seated Russian twists – 10 reps

Cool-down (5 min)

• Triceps stretch – 30 sec per arm
• Chest opener stretch – 30 sec

---

Day 6 – Optional Light Cardio (30 min) or Rest

• Walk, jog, or do a low-impact workout
• Stretching or yoga

Day 7 – Full Rest & Recovery

• Hydrate, stretch, and allow muscles to recover

---