Easing Into A Beginners Exercise Routine

From what I have seen, beginners always have the hardest time trying to get into a routine. Not only do they not know what they're doing, but it's hard to keep focus and to stick in it for the long hall. This is why the below workout is only going to take less than 8 minutes to complete. You'll end up feeling great after and, better yet, healthier.

Alright, for this beginners exercise routine, you will need an interval timer.

Set your timer to 8 rounds of 30 seconds work and 10 seconds rest. Your goal is to do as many reps as possible in those 30 seconds. One round is considered one exercise. So your routine will look something like this:

30 seconds of Jumping jacks.

10 seconds rest.

30 seconds of Push ups

10 seconds rest.

30 seconds of Bicycle Crunches

10 seconds rest.

30 seconds of Tricep Dip

10 seconds rest.

By now you've completed 4 rounds, so repeat the above one more time to complete 8 rounds. Andddd you're done! You can do this twice a day and you can switch up/replace the four exercises however you please.

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Beating Your Personal Best In Interval Training

Hey everyone, thanks for dropping on by today. So we've got a real simple exercise routine to help boost your metabolism and just get yourself healthy and fit. We want it to be real easy to follow through, so it's only going to take less than 8 minutes to complete and you're going to feel great after.

First of all, we need you to have an interval timer. 

Set your timer for 8 rounds of 30 seconds work and 10 seconds rest. Within those 30 seconds, you want to do as many reps as possible, take a short break, and then move on to the next exercise. One round is one exercise. This means that since there are four exercises below, you'll be repeating all four exercises twice to complete a total of 8 rounds.

All you have to do is:

Squats

Push Up

Mountain Climbers

Dumbbell Triceps Extension

Remember to record your score, so you can try and beat your personal best the next week.

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Simple And Effective Home Exercise for Men - Rock Hard Muscle

Guys, we have a really effective workout routine for you today. It works the entire body and it's only 12 minutes long. You might be thinking you won't be able to get a good workout in 12 minutes, but believe me when I tell you that the moment you get on the ground to try these out, you'll be winded.

First you need an interval timer. Get  free online interval timer here.

Set your timer for 12 rounds of 50 seconds work and 10 seconds rest. For those who are unfamiliar, you're suppose to do as many reps as possible within those 50 seconds and then you take a really short break before moving on to the next exercise. 12 rounds means 12 exercises.

 This means that when you see four exercises, you are suppose to repeat them three times to complete the 12 rounds. Makes sense? Good. Remember to record how well you did so that the next week you can try and beat your personal best.

Our exercise routine for men works like this:

Day 1

Push Ups

Dumbbell Chest Press

Dumbbell Bent Over Row

Dumbbell Triceps Extension

Day 2

Squats

Lunges

Calf Raises

Side Lunges

12 minutes each day is all you need to stay in shape and to be fit. Good luck!

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12 Minute Cardio Exercise Routine

We will using the Tabata system. What that means is that you'll need a interval timer. You can get a free online Tabata timer here.

The way it works is that you set your timer for 12 rounds of 50 seconds work and 10 seconds rest. The goal is to work as hard/do as many reps as possible within those 50 seconds. Once done, take a quick rest, and then start in on the next exercise. One round is one exercise. Below we will have four exercises for you to complete. This means that after you finished all four exercises, you will repeat it two more times to complete a total of 12 rounds.And these are also great exercises for athletes.

Jump Rope

Mountain Climbers

Jumping Jacks

Burpees

This should be a killer cardio exercise routine is so short that you can add it on top of your own exercises or use it just as a stand alone.

And if you're trying to lose weight, try the Fat Loss Factor program.

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Great Cardio Exercise Routines For Women

Looking for a couple of different cardio exercise routines for women that might keep you interested and excited all the way through? Below are some ideas to give yourself a little more of a challenge and to get a good workout going.

Run for 15 minutes and try to do 10 pull ups. Don't worry if you can't do a pull up now, just try and know that in time, you'll get there. Practice makes perfect. After a pull ups, run for another 15 minutes.

Set your timer for 20 minutes. Do 50 jumping jacks and then 50 jump rope skips. This counts as one set, do as many sets as possible in 20 minutes.

Jump over and under a line for 5 minutes, then jump over the line from side to side for 5 minutes, then try one foot for 5 minutes and then the other.

You can do any one of these routines six times a week or even boost it to twice a day for a great cardio workout.And remember...

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High-Intensity Interval Training (Cycling Part 2)

For the following HIIT session I would recommend getting a tachometer for your cycle. It is the unit of measurement I use to gauge intensity. Check out the previous post on high intensity interval training with cycling.

TM Atlantic AKTAKOM ATE-6008 Tachometer (Google Affiliate Ad) 

For a different more endurance based kind of cycling try this one on for size. Bike for five minutes with no resistance or steepness to warm up do this in the 30-50 RPM range. To get the heart rate up a little bit. 

Then, cycle as hard as you can with maximum resistance you can handle with >50 RPMs for one minute. Proceed on by coasting for one minute. This is the part that really turns it into a fat burning HIIT workout. 

Next, repeat the maximum intensity set for one minute. Keep a RPM of >70 RPMs for 3 minutes. Keep doing this for 18-30 minutes, or 3-5 repetitions with a five minute period of light activity at the end.

A fun tip if this is too easy for you would be to wear ankle weights, just kidding. Try increasing the time for endurance or resistance/steepness where it was/not applied. If this is too difficult go with lower RPMs.High intensity interval training is really all about getting that max push out on the intensity sets.

Enjoy and feel free to gauge as you need.

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High-Intensity Interval Training (Cycling)

For the following HIIT session I would recommend getting a tachometer for your cycle. It is the unit of measurement I use to gauge intensity. High intensity interval training is a great way to build up core resistance and muscle stamina.

TM Atlantic AKTAKOM ATE-6008 Tachometer (Google Affiliate Ad) 

Firstly, start off with a 3-minute warmup period of medium-intensity with minimal incline or resistance, either of those can turn into a low/intense warm-up period. Do this at roughly 50-75 RPM. 

After the three minutes to get our heart rate going increase the resistance and steepness while keeping the RPMs above 75 for thirty seconds. Take a ten second cooldown period at <50 RPMs. Repeat the >75 RPM and pedal until you can no longer keep it above 75 RPMs. Rest for two minutes with a slow resistance/steepness free pedal period. 

Repeat these steps for a total of fifteen minutes, if your lower body is not burning you should probably go to the doctor because you may be superman/woman, or simply inhuman. If this is not enough of a challenge and you are ready for the Tour De France, try increasing the resistance, steepness and RPMs. I would not recommend doing this for more than 15 minutes because you may not be able to walk for the next two days.

Enjoy and feel free to gauge as you need.

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An Effective Core Exercise Routine

Today, I have designed a real effective core exercise routine to keep your abs strong. Keep in mind that when you work core, you are naturally working other parts of your body and boosting their strength too.

So let's start, you'll need a interval timer. You can get a free online tabata timer here.

Set your timer for 12 rounds of 50 seconds work and 10 seconds rest. For those who are unfamiliar with the Tabata system, you goal is to basically do as many reps as possible within 50 seconds. One round is considered one complete exercise. 

Below there are four exercises that you'll need to follow through. Once done with these four, you'll need to repeat it two more times to complete the full 12 rounds. This routine will take you 12 minutes to finish.

Mountain Climbers

Flutter Kick

Burpees

Ab Crunch

And you're done! Just remember...

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A Fast Exercise Routine For Weight Loss

Our exercise routine for weight loss is fast and easy, but most importantly, it's effective. The worst part of trying to get into a routine is to stick to it. 

It takes the brain 30 days for it to get used to a pattern and with that, we see a lot of avid weight loss fighters lose interest mid-way through. 

As we all know, consistency is important for exercise and weight loss, so in this article we're going to focus and keep you focused on keeping this workout pattern.

Although this has nothing to do with exercise, diet does help. I don't believe in dieting, I believe in good food practices. Using the same 30 day principle, it's easier to start a habit than to completely stop a bad habit. What you want to do is replace the bad food habit with a good food habit and keep at it for the next 30 days. 

Used to eating a bag of Cheetos at the end of the day or after a meal? Eat strawberries or an apple instead. Start small, increase it slowly, and you'll find yourself being a completely new and happier person because of it.

For our easy workout for the next 30 days. I want you to go run for 5 minutes, six times a day. Sometimes you're living in a country with poor weather conditions and can't go out for a run. That's okay, grab a skip rope and jump for 5 minutes. 

Don't own a skip rope? Jumping jacks. No excuses. Remind yourself, it's only 5 minutes. 

You can do it. 

Aim for half a mile to a mile in 5-8 minutes or 500-1000 skips or jumping jacks in 5-8 minutes. Believe me, all that cardio isn't going to waste, once your 30 day routine is up, check out the rest of the website for some muscle building ideas. 

Just remember...

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A Quick And Easy Weight Loss Exercise Routine

Thinking about a weight loss exercise routine can sound grueling and unexciting. What I see most with people trying to lose weight is that they lose focus of their end goal and stop being consistent about their exercise. Let me share with you a helpful tip. It takes the brain and body 30 days to get used to a routine or pattern. 30 days can seem like a long time away for you to get used to something, but if you take it day by day, you'll get there and you're going to feel really proud and great about yourself.

The exercise routine is simple. I want you to do 5-8 minutes a day, six days a week, of exercise for 30 days. That's not too bad, right? Don't worry, you'll still see results at the end of the 30 days.

Starting today, do as many jumping jacks as you can in 5 minutes. Your goal is to get up to 500 to 1,000 jumping jacks within 5-8 minutes by the end of the month. If you find that you've already passed this goal, then try it with the skip rope. That's all you need to do. If you're feeling great and able to pass the goal easily, then do it twice a day. The point is to get you into the pattern, so that when you get to the real changeling stuff, you DON'T lose interest and sabotage yourself. After the 30 days are up, check out the website for more workout ideas to get the blood flowing in interesting ways and to gain some muscle. 

And remember...

 

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A Good Exercise Routine For Beginners

It can be hard to stay motivated when you're first starting out. You can easily do a lot of these exercises at home before hitting the gym completely. If you're overweight, then you want to mostly focus on your cardio before you build muscle. Below I have designed a system that will take less than 6 minutes to complete. Doesn't sound that bad, huh? Less than 6 minutes a day, six days a week, is all you need to help yourself get over that bump and start seeing results. If you feel unmotivated for that day, remember to give yourself that much needed electric shock and tell yourself, “It's only 6 minutes”. You probably take longer showers than that.

So let's begin- go to this post for a free online tabata timer.

Set your timer for 8 rounds of 30 seconds work and 10 seconds rest. The goal is do as many reps within 30 seconds. Take a 10 second rest and the move on to the next exercise. There are four exercises below and each round is considered one exercise. So that means after you finish the first four exercises, you'll do it again for the second time to complete the full 8 rounds.

• Jumping Jacks
• Squats
• Skip Rope
• Modified Push Up

If this is way too easy for you, you can increase it to 50 seconds work and 10 second rest and when you get even better, add an extra four rounds. This is a cardio focused workout, which is designed to help you lose weight and gain a bit of muscle. It's real easy to complete and a good exercise routine for people just starting out and wanting to get in shape.

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Exercise Routines For Men

By using the Tabata system, you can easily develop your own routine based on your needs. Below are some suggestions for a couple of basic exercise routines for men.

Set your Tabata timer (check out this post to get a free online tabata timer) for 12 rounds of 50 seconds work and 10 seconds rest. Each exercise is considered one round. There are four exercises in each circuit, you will do each circuit 3 times through to complete the 12 rounds. The goal is to do as many reps as possible within those 50 seconds before moving on to the next exercise.

Legs:

Squats

Tuck Jump 

Calf Raises

Lunge Jump 

Upper Body:

Push Ups

Tricep Dip

Dumbbell Bent Over Row

Dumbbell Chest Press

Core:

Mountain Climbers

 Ab Crunch

Flutter Kick 

Reverse Crunch 

You can also mix and match to suit your needs for that day. Example:

Full Body:

Squats

Push Up

Mountain Climbers

Tricep Dip 

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30 Minute Gym Exercise Routine

This workout routine is designed to work the entire body. You ideally want to do this three times a week, but if you use less weights you can stretch it out to 6 days a week. In the end, it really depends on what your schedule will allow, but it's generally better to do a 6 day gym exercise routine. It's easier on the body and you will end up getting more endorphins over a longer period of time.

Depending on your level, you can do 3 sets of 10 reps and slowly increase it to 3 sets of 20, 30, etc reps. Obviously, the more you increase your reps, the longer you'll be in the gym. If your workout routine is getting to be longer than 30 minutes, then you might want to space it out for twice a day. One section of your routine in the morning and then one in the evening or tack on heavier weight.

This is not a circuit routine. This means you will complete all the sets in one exercise, before moving on to the next exercise.

Ab Crunch Machine - 3 sets of 10 reps. 1 minute rest in between each set.

Seated Back Row - 3 sets of 10 reps. 1 minute rest.

Chest Fly - 3 sets of 10 reps. 1 minute rest.

Upright Row - 3 sets of 10 reps. 1 minute rest.

Leg Press - 3 sets of 10 reps. 1 minute rest.

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Full Body Bodyweight Exercise Routine

For people who are low on time and can only find themselves working out three times a week, then it's recommended you work your entire body Mon, Wed, Fri or Tue, Thu, Sat depending on your schedule. You want to really work your body hard, so that on your rest days, your body really takes the entire day to relax and recover. You might even still be sore by the time the 3^rd day comes around, which isn't always good, but it definitely shouldn't be used as an excuse as to why you don't have to work out that day.

Now, for this bodyweight exercise routine, we'll be using the tabata system. This will give you more for your workout in less the time. You can check out this post to find a free tabata timer.

Set your timer for 16 rounds. 50 seconds work and 10 seconds rest. You want to do as many reps as possible within 50 seconds, take a short rest, and then move on to the next exercise. Each exercise is considered one round. We have four exercises for you today, so that means you have to do each exercise four times.

Mountain Climber (Right click and open in new tab)

 

Tuck Jump 

Prone Walkout

Jump Lunge

And you're done! In just 16 minutes, you've got your full body bodyweight workout and it should be killer.

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Marine Corps Workout Routine

Ever wondered how the marines train? This marine corps workout routine is no joke and it can really push you to your limits. If you follow this weekly routine, you will definitely see the results and feel great after.

The split goes as follows:

Monday - Body Weight

Tuesday - Cardio

Wednesday - Body Weight

Thursday - Cardio

Friday - Body Weight

Saturday - Cardio

Sunday - Rest Day

For all body weight exercises you want to max out your reps, rest one minute after each exercise, and do a total of three sets. So for Monday it will look something like this:

Monday:

Pull-ups – Do as many reps as possible.

Take a break for one minute.

Ab Crunch  – Max out your reps. If you're able to do 100, then you're doing great.

Rest one minute

Push ups – Max out.

Rest one minute and then repeat the above exercises two more times to complete three sets. 

Wednesday:

Chin-Ups

Crunches

Wide Pushups

Friday:

V Bar Pullup 

Decline Crunches

Closed Pushups

For your cardio days on Tue, Thur, and Sat. Attempt to run 5 miles in the quickest time possible.

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A Quick Home Exercise Routine To Get The Blood Flowing

You don't have to pay for an expensive gym membership to get the heart rate up. Having a good set of weights at home is always useful, but not absolutely necessary. If you're interested in saving money, but still want to get your sweat on then this is the perfect website for you.

A quick home routine that takes literally 12 minutes to complete is the following:

You can use a free online Tabata timer here or buy one from Amazon here.

Set your timer to 12 rounds of 50 seconds work and 10 seconds rest. Each individual exercise is considered one round. Try and do as many reps as possible within the 50 seconds. Remember to write down how many reps you did so you can look back on it and try to beat your previous score. Repeat each exercise three times to complete 12 rounds.

Jump Rope or Jumping Jacks

Squats

Push Ups

Ab Crunches.

And you're done with today's absolutely free home exercise routine! 

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One Of The Best Exercise Routines For Abs

Are you looking to get flat abs or that sexy six pack to show off for the summer? Well, in one of our exercise routines we use a mixture of cardio and body weight training to help strengthen the abs. Cardio will help you get rid of that extra fat around your mid section and the body weight training will help you develop the strong ab muscles you are looking for.

In the beginning, you want to start off slow and not worry about how many sets you are able to do. One set is considered 50 jump ropes or, if you don't have a jump rope, 50 jumping jacks and then 50 ab crunches. Your goal is to do as many sets as possible while keeping good form within 20 minutes. You can increase and decrease this time based on your schedule, but the main aim is for as many sets of 50/50 as possible with no break or rest in between.

It's going to be tough, but once you've completed it you'll feel like a champion and you'll quickly see the results. This routine is short enough that you can even do it twice a day. 

Here's another quick morning exercise routine you can try too. It's called the wake up warmup:

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How To Get Into A Regular Exercise Routine

Anyone who has ever tried to get fit and healthy knows how hard it is to get into a regular exercise routine. An exercise routine takes time to develop and you have to keep at it if you really want it to stick. Keep in mind that it takes the brain 30 days for it to understand a new pattern. After that 30 day mark, you'll basically home free.

The best way to have your exercise routine stick is to make it easy for you at first. Try working out 15 minutes every day at the same time in the morning. Try to workout right after you've finished a usual task, like brushing your teeth or feeding your dog. As you keep this pattern consistent and short, it will become just another task that you have to get through and you won't be struggling for motivation every single day. 

Here's a great home fitness routine that you can get into each day:

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