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Quick & Equipment-Free: 15-Minute Workouts for Busy Beginners

Quick & Equipment-Free: 15-Minute Workouts for Busy Beginners


4-Week Beginner Training Plan


Week 1-4 Schedule:


Monday, Wednesday, Friday (Bodyweight Strength Days):


Warm-up (2 minutes):

Jumping jacks or high knees to get your heart rate up and muscles warm.


Workout (13 minutes):

Push-ups: 2 sets of 10-12 reps (modify to knees if necessary).

Squats: 2 sets of 15 reps.

Planks: 2 sets of 20 seconds.

Lunges: 2 sets of 10 reps per leg.

Glute Bridges: 2 sets of 15 reps.

Mountain Climbers: 2 sets of 20 seconds.


Cool down stretches: Focus on chest, hamstrings, quads, and calves for the remaining time.


Tuesday, Thursday (Walking/Recovery Days):


Activity (60 minutes):

Take a brisk walk around your neighborhood, park, or a treadmill if available.

Maintain a pace that elevates your heart rate but still allows for conversation.


Progressive Overload Advice:

Progressive overload is essential for making continuous progress in your fitness journey. It involves gradually increasing the stress placed on your muscles to promote growth and strength. Here’s how you can incorporate progressive overload into your 4-week plan:


Increase Repetitions: If you start with 10 push-ups, aim to add 1-2 more reps each week.


Add Sets: Gradually increase the number of sets you perform. For instance, if you start with 2 sets, try adding an additional set by Week 3.


Reduce Rest Time: Decreasing the rest time between exercises can increase the workout intensity.


Enhance Exercise Difficulty: Modify exercises to make them more challenging. For example, move from knee push-ups to standard push-ups, or from standard squats to jump squats.


Additional Tips:

Listen to Your Body: It’s crucial to pay attention to how your body feels. If something hurts (in a bad way), stop and rest.


Stay Hydrated: Drink plenty of water before, during, and after your workouts.


Maintain Proper Form: Always prioritize form over quantity to avoid injuries.


👉🏻Consistency is Key: Stick to the schedule as closely as possible to see the best results.


Coach (Fit in a Flash) Becks


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