The Perfect Workout Plan for Any Fitness Level

If you’re looking for a simple, effective way to get in your cardio, hit every muscle, and stay limber, you’ll find everything you need in this week’s worth of workouts. The plan is an effective and efficient combination of moves to give you a healthy, happy body. Here’s what you’ll get:

• Cardiovascular movement to burn calories, build heart strength, and improve mood
• Strength training to build muscles and bones
• Stretching to improve range of motion, ease soreness, and make your body feel better!

As a personal trainer, I think this is a great at-home workout to get started with, whatever your fitness level.

How to follow this plan

This workout routine has you working out six days of the week, with a rest day on Saturday, but here are two ways to vary it, this week or as you move through the year:

1. Drop a day of one or both of the strength and cardio routines so you’re getting in four or five workouts instead. The next week, add another day or increase the weights and/or the cardio intensity.
2. Switch the days around, especially if you want your rest day on a different day. But keep a day between the strength routines to give those muscles a rest.

However you proceed, try to do the stretching moves every day.

Remember to speak to your doctor before starting any new exercise. Stop if you feel pain or it doesn't feel right.

Monday, Wednesday, and Friday: cardio

On these days, you’ll aim for 20 to 25 minutes of cardio exercise. If that’s too much as you’re getting started, turn Wednesday into a low-stress cardio day. Instead, go for a walk or dance around your house a little.

Perform each of the 5 exercise for 40-45 seconds, with a 15-20 second rest before the next one. Then do the whole circuit 3 to 4 times with a 1-2 minute rest between circuits.

Cardio move 1: sumo squat jumps

Start in a squat, feet slightly wider than hip distance apart, toes facing out. Straighten your legs and jump your feet together, then back to the original position. Repeat.

Cardio move 2: lateral skater jumps

Start with feet together, toes facing forward and knees slightly bent. Leap to the left with your left leg, right leg following; end with your right leg behind and slightly to the left of your left leg. Repeat on the other side, then continue going from side to side at a quick pace.

Cardio move 3: high knees/heel taps

With chest lifted, jog and drive alternating knees to your chest four times, then kick your heels to your bum four times. Repeat, alternating knees and heels.

Cardio move 4: plank jacks

Start in high plank position on your toes, torso tight and wrists directly below shoulders. Trying to keep your body still and with straight legs, separate your feet by jumping them outward, then bring them back together by jumping them inward. Repeat at a fast pace.

Cardio move 5: long lunges

Start with feet together, toes facing forward and knees slightly bent. Step back, extending your right leg. Bend it slightly, pitching you chest toward your left thigh. Pull your right leg forward by straightening both legs; repeat on other side. Continue, alternating legs.

Tuesday, Thursday, Saturday: strength training

Try to make time to do this 20-25-minute circuit three days per week, but if you miss a day, do it next week! As you continue with this routine, try to fit more reps into your time frame or up your weights a bit.

Perform each exercise for 30-40 seconds, with a 20-40 second rest before the next one. Then do the whole circuit three to four times with a 1-2 minute rest between circuits. You can do this circuit with or without dumbbells; if using them, 2kg to 6kg dumbbells are most effective.

Strength move 1: squat to shoulder press

1. Start with dumbbells over shoulders and facing each other.
2. With feet hip distance apart and toes facing forward, bend your knees into a squat; stand and press your arms up and overhead, keeping abs tight.
3. Return to starting position and repeat.

Strength move 2: lunge to one-arm row

1. With dumbbell in right hand, all toes facing forward, step your right leg back and bend both knees into a lunge.
2. As your legs are lunging, lower your right hand toward the floor inside your left foot.
3. Straighten both legs to starting position while simultaneously driving your right elbow and the dumbbell back and behind your body.
4. Repeat on one side, then switch to the other side.

Strength move 3: deadlift to bicep curl

1. Begin with dumbbells in both hands, facing each other and at the sides of your body.
2. Bend and squat with a slight hinge in your hips so you feel the stretch in your hamstrings and bum.
3. Straighten your legs and, keeping your elbows glued to the sides of your body, curl your arms up.
4. Repeat.

Strength move 4: shoulder tap to side plank

1. Start in high plank position on your toes, torso tight and wrists directly below shoulders.
2. Trying to keep your body still, tap your right hand to your left shoulder, then your left hand to your right shoulder.
3. With the weight on your left hand, turn to the right and raise your right arm (keeping hips square), ending in a side plank.
4. Repeat shoulder taps and side plank by starting with left hand to right shoulder. Keep alternating the starting arm.

Strength move 5: dead bug

1. Lie on your back, knees in tabletop position and arms straightened toward the sky, palms facing each other.
2. Simultaneously reach your right arm over your head while extending your left leg in the opposite direction.
3. Bring your arm and leg back to their original positions and repeat on the other side.

Every day: stretch

Perform each of these moves for 1 minute.

Stretch 1: climb the tree

1. Start seated, both legs extended and slightly bent.
2. Bring your right knee to your chest; extend it up while straightening your left leg on the ground.
3. Grab your right leg with both hands and slowly “climb” up the leg, alternating hands as you go toward your foot. Gently pull your leg toward your head.
4. Repeat on the other side.

Stretch 2: bent-knee pretzel stretch

1. Begin with both feet flat on the floor, knees bent.
2. Cross your left leg over your right and rest your left ankle on your right knee, with your left knee bent toward your chest.
3. Pull your knee to your chest, left hand on outside of knee and right hand on outside of ankle.
4. Repeat on the other side.

Stretch 3: frog stretch

1. Begin on your elbows and knees.
2. Slowly separate your knees with flexed feet, ending with your knees at right angles and your feet flexed at right angles on the ground.
3. Gently lean back into your hips (don’t forget to breathe!), then release and move forward to return to starting position.
4. Repeat.