6 Week Workout For Beginners

General Guidelines:

• Warm-Up (5-10 minutes): Begin each workout with a light warm-up like brisk walking, jogging, or dynamic stretching to prepare your body.
• Cool-Down (5-10 minutes): End each workout with static stretching to enhance flexibility and recovery.
• Rest Days: Aim for 1-2 rest days per week, depending on how your body feels.
• Progression: As the weeks progress, try to increase reps, weights, or intensity to keep challenging yourself.

Week 1: Getting Started

Focus: Build a foundation for strength, endurance, and flexibility.

Day 1: Full Body Strength

• Bodyweight Squats – 3 sets of 10-12 reps
• Modified Push-ups (on knees) – 3 sets of 8-10 reps
• Glute Bridges – 3 sets of 12 reps
• Plank – 3 sets, hold for 20-30 seconds
• Dumbbell Rows (or water bottles) – 3 sets of 10 reps per side

Day 2: Cardio & Core

• Brisk walk or jog – 20-30 minutes
• Bicycle Crunches – 3 sets of 15 reps
• Leg Raises – 3 sets of 12-15 reps
• Mountain Climbers – 3 sets of 30 seconds

Day 3: Rest/Active Recovery

• Stretching or yoga for 20 minutes

Day 4: Lower Body Strength

• Lunges – 3 sets of 10 reps per leg
• Wall Sit – 3 sets, hold for 30 seconds
• Step-ups (using a sturdy chair or bench) – 3 sets of 10 reps per leg
• Calf Raises – 3 sets of 15 reps

Day 5: Upper Body Strength

• Modified Push-ups (or regular if possible) – 3 sets of 10 reps
• Dumbbell Shoulder Press – 3 sets of 10-12 reps
• Bent-Over Rows – 3 sets of 10 reps
• Dumbbell Bicep Curls – 3 sets of 12 reps
• Triceps Dips – 3 sets of 10 reps

Day 6: Cardio & Flexibility

• Brisk walk or bike ride – 20-30 minutes
• Stretching or yoga – 15-20 minutes

Day 7: Rest

Week 2: Build Strength and Endurance

Focus: Gradually increase intensity and challenge your endurance.

Day 1: Full Body Strength

• Squats (add dumbbells if possible) – 3 sets of 12 reps
• Push-ups (regular) – 3 sets of 10 reps
• Glute Bridges with Single-Leg Variation – 3 sets of 10 reps per leg
• Plank – 3 sets, hold for 30-40 seconds
• Dumbbell Rows – 3 sets of 12 reps per side

Day 2: Cardio Intervals

• Warm-up: 5 minutes brisk walk
• Intervals: 30 seconds sprint (or fast jog) + 1-minute walk x 8-10 rounds
• Bicycle Crunches – 3 sets of 20 reps

Day 3: Rest/Active Recovery

• Light yoga or stretching for 20-30 minutes

Day 4: Lower Body Strength

• Lunges (with dumbbells if possible) – 3 sets of 12 reps per leg
• Wall Sit – 3 sets, hold for 40 seconds
• Step-ups – 3 sets of 12 reps per leg
• Calf Raises – 3 sets of 20 reps

Day 5: Upper Body Strength

• Push-ups – 3 sets of 12 reps
• Dumbbell Shoulder Press – 3 sets of 12 reps
• Bent-Over Rows – 3 sets of 12 reps
• Dumbbell Bicep Curls – 3 sets of 12 reps
• Triceps Dips – 3 sets of 12 reps

Day 6: Cardio & Flexibility

• Brisk walk or bike ride – 30 minutes
• Stretching or yoga – 20-30 minutes

Day 7: Rest

Week 3: Increase Challenge

Focus: Increase intensity by adding weights and more reps, while improving cardiovascular fitness.

Day 1: Full Body Strength

• Squats (add weight or resistance) – 3 sets of 15 reps
• Push-ups (regular) – 3 sets of 12 reps
• Glute Bridges with March (alternating leg lift) – 3 sets of 12 reps per leg
• Plank – 3 sets, hold for 40-50 seconds
• Dumbbell Rows – 3 sets of 12 reps per side

Day 2: Cardio Endurance

• Jog or brisk walk – 30-40 minutes
• Leg Raises – 3 sets of 15 reps
• Mountain Climbers – 3 sets of 40 seconds

Day 3: Rest/Active Recovery

• Stretching or yoga for 20-30 minutes

Day 4: Lower Body Strength

• Lunges (with added dumbbells) – 3 sets of 15 reps per leg
• Wall Sit – 3 sets, hold for 45 seconds
• Step-ups – 3 sets of 15 reps per leg
• Calf Raises – 3 sets of 25 reps

Day 5: Upper Body Strength

• Push-ups – 3 sets of 15 reps
• Dumbbell Shoulder Press – 3 sets of 15 reps
• Bent-Over Rows – 3 sets of 15 reps
• Dumbbell Bicep Curls – 3 sets of 15 reps
• Triceps Dips – 3 sets of 15 reps

Day 6: Cardio & Flexibility

• Brisk walk or bike ride – 40 minutes
• Stretching or yoga – 20-30 minutes

Day 7: Rest

Week 4: Maximize Effort

Focus: Challenge strength, increase the volume of cardio, and push for better endurance.

Day 1: Full Body Strength

• Squats (with added weight) – 3 sets of 20 reps
• Push-ups – 3 sets of 15 reps
• Glute Bridges with Single-Leg Variation – 3 sets of 15 reps per leg
• Plank – 3 sets, hold for 50-60 seconds
• Dumbbell Rows – 3 sets of 15 reps per side

Day 2: HIIT Cardio

• Warm-up: 5 minutes brisk walk
• Intervals: 30 seconds high-intensity (burpees, jump squats, mountain climbers) + 30 seconds rest x 10 rounds
• Bicycle Crunches – 3 sets of 20 reps

Day 3: Rest/Active Recovery

• Light stretching or yoga for 20-30 minutes

Day 4: Lower Body Strength

• Lunges (with dumbbells) – 3 sets of 20 reps per leg
• Wall Sit – 3 sets, hold for 1 minute
• Step-ups – 3 sets of 20 reps per leg
• Calf Raises – 3 sets of 30 reps

Day 5: Upper Body Strength

• Push-ups – 3 sets of 20 reps
• Dumbbell Shoulder Press – 3 sets of 15 reps
• Bent-Over Rows – 3 sets of 15 reps
• Dumbbell Bicep Curls – 3 sets of 15 reps
• Triceps Dips – 3 sets of 20 reps

Day 6: Cardio & Flexibility

• Brisk walk or bike ride – 40 minutes
• Stretching or yoga – 20-30 minutes

Day 7: Rest

Week 5: Endurance & Strength

Focus: Push strength and cardio endurance to build stamina.

Day 1: Full Body Strength

• Squats (add more weight) – 4 sets of 20 reps
• Push-ups – 4 sets of 15 reps
• Glute Bridges with March – 4 sets of 15 reps per leg
• Plank – 4 sets, hold for 60 seconds
• Dumbbell Rows – 4 sets of 15 reps per side

Day 2: Cardio Intervals

• Warm-up: 5 minutes brisk walk
• Intervals: 45 seconds sprint + 1-minute rest x 10 rounds
• Leg Raises – 4 sets of 20 reps

Day 3: Rest/Active Recovery

• Stretching or yoga for 20-30 minutes

Day 4: Lower Body Strength

• Lunges (with dumbbells) – 4 sets of 20 reps per leg
• Wall Sit – 4 sets, hold for 1 minute
• Step-ups – 4 sets of 20 reps per leg
• Calf Raises – 4 sets of 30 reps

Day 5: Upper Body Strength

• Push-ups – 4 sets of 20 reps
• Dumbbell Shoulder Press – 4 sets of 15 reps
• Bent-Over Rows – 4 sets of 15 reps
• Dumbbell Bicep Curls – 4 sets of 15 reps
• Triceps Dips – 4 sets of 20 reps

Day 6: Cardio & Flexibility

• Brisk walk or bike ride – 45 minutes
• Stretching or yoga – 20-30 minutes

Day 7: Rest

Week 6: Peak Performance

Focus: Challenge your strength and cardio for maximum results.

Day 1: Full Body Strength

• Squats (with weight) – 4 sets of 20 reps
• Push-ups – 4 sets of 20 reps
• Glute Bridges – 4 sets of 20 reps
• Plank – 4 sets, hold for 60 seconds
• Dumbbell Rows – 4 sets of 20 reps per side

Day 2: HIIT Cardio

• Warm-up: 5 minutes brisk walk
• Intervals: 45 seconds of high-intensity (jump squats, burpees, etc.) + 15 seconds rest x 12 rounds
• Bicycle Crunches – 4 sets of 20 reps

Day 3: Rest/Active Recovery

• Light stretching or yoga for 20-30 minutes

Day 4: Lower Body Strength

• Lunges (with dumbbells) – 4 sets of 20 reps per leg
• Wall Sit – 4 sets, hold for 1 minute
• Step-ups – 4 sets of 20 reps per leg
• Calf Raises – 4 sets of 30 reps

Day 5: Upper Body Strength

• Push-ups – 4 sets of 20 reps
• Dumbbell Shoulder Press – 4 sets of 15 reps
• Bent-Over Rows – 4 sets of 15 reps
• Dumbbell Bicep Curls – 4 sets of 15 reps
• Triceps Dips – 4 sets of 20 reps

Day 6: Cardio & Flexibility

• Brisk walk or bike ride – 45 minutes
• Stretching or yoga – 20-30 minutes

Day 7: Rest

Additional Tips for Success:

• Consistency is Key: Stick to the plan and progressively challenge yourself.
• Form Matters: Ensure proper form for each exercise to avoid injuries.
• Rest & Recover: Ensure you’re getting enough sleep and rest between workouts.
• Listen to Your Body: If any exercise feels too difficult or causes pain, adjust as needed.

After completing this 6-week plan, you can progress to more advanced workouts, increase your intensity, or start exploring new fitness goals. Keep challenging yourself and stay consistent!