Beginners Guide

12:32:21 hrs
48 workouts

Want to improve your health? Need to lose weight? This activity plan for beginners, combining cardio and strength workouts, will get you into the habit of regular exercise in 12 weeks.

The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.

Each workout is a 7-minute circuit that can be done 1-3 times.
That means that every day you can choose how long you train

7 min / 14 min / 21 min

depending on your time and fitness level.

  • 12 weeks
  • 10-30 min/day
  • low to moderate intensity
  • equipment required: mat, bench/chair; and a set of dumbbells for the second phase of this program