The new year is a great time to commit to a healthy lifestyle, and what better way to do that than by starting a workout routine? You are ready to commit to a fitness program, but still not sure where to start? The 1-month workout plan is the perfect way to get started on your fitness journey. Moreover, this program will help you to get in shape and tone up your body.
Almost everyone knows, “The key to any successful workout plan is consistency and discipline””. With that in mind, here is a month-long workout plan that you can follow to help you get started on your fitness journey.
A One Month Workout Plan For The Beginners
A month is a long time, and there are a lot of things that you can do in a month to improve your fitness. The program has a few essential components to follow, including a three-day training split, which will give you ample time to recover between sessions.
This 1 – Month Workout Plan includes a mix of cardio and strength training, so you’ll see results in both your endurance and your muscle tone.
The Workout
The first week of the plan is mostly about getting your body moving and getting used to working out. We’ve included a mix of cardio and strength training to help you burn calories and tone your muscles. The workouts get progressively more challenging in the second and third weeks, and by the fourth week, you should be feeling strong and confident!
Whether you’re new to working out, don’t worry – we’ve included modification options for all the exercises. And if you’re short on time, you can always cut down the workouts to 20-30 minutes. Remember to warm up before each workout and cool down afterward, and drink plenty of water throughout the day.
Let’s get started The 1 – Month Workout Plan!
Week 1
The 1st Day:
- Jog or walk for 20-30 minutes
- 20 bodyweight squats
- 10 push-ups
- 10 sit-ups
Day 2:
- Jog or walk for 20-30 minutes
- 15 bodyweight squats
- 10 push-ups
- 10 sit-ups
Day 3:
- Jog or walk for 20-30 minutes
- 20 bodyweight squats
- 10 push-ups
- 10 sit-ups
Day 4:
- Jog or walk for 20-30 minutes
- 15 bodyweight squats
- 10 push-ups
- 10 sit-ups
Day 5:
- Jog or walk for 20-30 minutes
- 20 bodyweight squats
- 10 push-ups
- 10 sit-ups
Day 6:
- Take Rest
Day 7:
- Jog or walk for 20-30 minutes
- 15 bodyweight squats
- 10 push-ups
- 10 sit-ups
Week 2
Day 1:
- Jog or walk for 20-30 minutes
- 25 bodyweight squats
- 12 push-ups
- 12 sit-ups
Day 2:
- Jog or walk for 20-30 minutes
- 20 bodyweight squats
- 12 push-ups
- 12 sit-ups
Day 3:
- Jog or walk for 20-30 minutes
- 25 bodyweight squats
- 12 push-ups
- 12 sit-ups
Day 4:
- Jog or walk for 20-30 minutes
- 20 bodyweight squats
- 12 push-ups
- 12 sit-ups
Day 5:
- Jog or walk for 20-30 minutes
- 25 bodyweight squats
- 12 push-ups
- 12 sit-ups
Day 6:
- Take Rest
Day 7:
- Jog or walk for 20-30 minutes
- 20 bodyweight squats
- 12 push-ups
- 12 sit-ups
Week 3
Day 1:
- Jog or walk for 20-30 minutes
- 30 bodyweight squats
- 15 push-ups
- 15 sit-ups
Day 2:
- Jog or walk for 20-30 minutes
- 25 bodyweight squats
- 15 push-ups
- 15 sit-ups
Day 3:
- Jog or walk for 20-30 minutes
- 30 bodyweight squats
- 15 push-ups
- 15 sit-ups
Day 4:
- Jog or walk for 20-30 minutes
- 25 bodyweight squats
- 15 push-ups
- 15 sit-ups
Day 5:
- Jog or walk for 20-30 minutes
- 30 bodyweight squats
- 15 push-ups
- 15 sit-ups
Day 6:
- Take Rest
Day 7:
- Jog or walk for 20-30 minutes
- 25 bodyweight squats
- 15 push-ups
- 15 sit-ups
Week 4
Day 1:
- Jog or walk for 20-30 minutes
- 35 bodyweight squats
- 20 push-ups
- 20 sit-ups
Day 2:
- Jog or walk for 20-30 minutes
- 30 bodyweight squats
- 20 push-ups
- 20 sit-ups
Day 3:
- Jog or walk for 20-30 minutes
- 35 bodyweight squats
- 20 push-ups
- 20 sit-ups
Day 4:
- Jog or walk for 20-30 minutes
- 30 bodyweight squats
- 20 push-ups
- 20 sit-ups
Day 5:
- Jog or walk for 20-30 minutes
- 35 bodyweight squats
- 20 push-ups
- 20 sit-ups
Day 6:
- Take Rest
Day 7:
- Jog or walk for 20-30 minutes
- 30 bodyweight squats
- 20 push-ups
- 20 sit-ups
Tips For Success
- Make sure to warm up for at least 5 minutes before starting your workout.
- If you can, work out first thing in the morning. This will help you get it out of the way and it will also help you wake up and get your day started on the right foot.
- Drink plenty of water throughout the day, especially before and after your workout
- Eat a healthy diet and make sure to get enough protein to help your muscles recover.
- Stick to the plan! It can be tempting to skip a workout or eat unhealthy foods, but if you want to see results, you have to be consistent.
The essential component of getting ripped
If you’re new to exercise, Try our 1-month workout plan! The simple yet effective workouts last between fifteen and twenty minutes and will benefit cardiovascular and muscle tone. The plan will also help you to increase your metabolism. Plus, regular exercise improves your mental health and relieves stress.
Eating right meals
Taking healthier meals is another essential component of getting ripped. Eating right and listening to your body’s signals are vital to fitness and health. Sometimes you won’t feel motivated to work out because you’re exhausted. You should not force yourself to exercise if you’re unwell or exhausted.
Taking a rest between sets
During your workouts, make sure to take a rest between sets. You should allow your body enough rest between sets to fully recover and perform the next set’s reps safely. Keeping your body well-rested between sets helps you to recover faster and reduces the risk of injury. It will also make you feel better, so don’t neglect your cardio! The basic formula can be modified to suit your needs and health level.
Devoting time to strength training
Your plan should also devote time to strength training. Ideally, you should focus on squats, lunges, and planks. It’s best to sign up for a weight lifting class or personal training, but if you can’t afford a class, you can always use fitness machines such as the treadmill or an elliptical trainer.
Including a vigorous fitness class
Include a vigorous fitness class with cardio and strength training to enhance endurance. Try to switch up your exercises every day or week to keep your metabolism revved. Then, on the fifth day, you should focus on cardio, abdominal work, and yoga. These exercises will burn more calories and keep you fit all day. When it comes to cardio, you can start your routine by doing a warm-up set of exercises before your workout.
Working out all major muscle group
You should work out all major muscle groups this month twice a week. In addition, you should make sure to get rest days in between the intense workouts. This will keep you injury-free and consistent. The workouts should also be varied to prevent muscle fatigue and other unpleasant effects from over-training. For instance, if you have a history of chronic injuries, you should change up the exercises you do to ensure that you stay healthy.
The Bottom Line
Finally, A cutting plan can be more aggressive, as you will be cutting more calories than you would regularly. Generally, a 500-calorie reduction will result in a pound loss per week. If you can keep up the cuts, you can continue doing so until week eight. However, it’s important to remember that calories are composed of different macronutrients. In particular, your priority should be protein.