This guide provides you with a variety of exercise plans to help you achieve your fitness goals. Whether you are a beginner or an experienced athlete, these plans are designed to suit your needs.

Beginner's Exercise Plan

  • Warm-up: 5 minutes of light cardio (jogging, cycling, or brisk walking)
  • Strength Training: 3 sets of 10 repetitions for each exercise
    • Squats
    • Push-ups
    • Plank
    • Dumbbell rows
  • Cool-down: Stretch for 5 minutes

For more detailed information on these exercises, check out our Beginner's Guide to Strength Training.

Intermediate Exercise Plan

  • Warm-up: 10 minutes of high-intensity interval training (HIIT)
  • Cardio: 30 minutes of moderate-intensity cardio (jogging, swimming, or cycling)
  • Strength Training: 4 sets of 8-12 repetitions for each exercise
    • Deadlifts
    • Bench press
    • Pull-ups
    • Overhead press
  • Cool-down: Stretch for 5 minutes

For advanced exercises and tips, visit our Intermediate Strength Training Guide.

Advanced Exercise Plan

  • Warm-up: 15 minutes of dynamic stretching
  • Cardio: 45 minutes of high-intensity cardio (sprint intervals, hill sprints, or intense cycling)
  • Strength Training: 5 sets of 3-5 repetitions for each exercise
    • Clean and press
    • Snatch
    • Muscle-ups
    • Squat clean
  • Cool-down: Stretch for 10 minutes

To learn more about advanced techniques and routines, read our Advanced Exercise Plans.

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