Unapologetically Marie

Writer, podcaster, mental health advocate

Home » lose weight

lose weight

The ‘No Excuses’ Beginners Exercise Plan

by

Try this free, less than 20-minute, at-home beginners exercise plan

There are so many reasons we don’t exercise regularly. For many of us, it’s a bit daunting and not easy to get started. For others life is just too busy to fit something else in. Then there’s the people who have good intentions, but somehow in their busy lives, exercise just keeps getting cut, week after week.

STOP! It’s time to prioritise you and your health!

We all know the benefits of exercise to our mental and physical health. So, no more excuses!

Here’s a simple beginners exercise plan that’s designed to only add 20 minutes to your day, at home. That’s it! No gym fees or expensive equipment, no commuting to classes, just 20 minutes before you get in the shower in the mornings.

Instructions for your beginners exercise plan:

Here’s how it all works:

  1. Change Your Thinking. Exercise is not a chore and it is not a burden. It is about your self care and being the best you, you can be. Period.
  2. Set a Goal. Losing weight and being healthy are important, but they don’t tend to be good motivators. You need a reason why you’re doing this. If you can, make your goal something you want to see or visit or tie it to a holiday plan, then go book your tickets. (For example, my goal was to trek Machu Picchu).
  3. Commit. Tell your family, friends and work colleagues that you’re starting a new work-out routine, and discuss any small changes you and they will need to make, such as your partner making breakfast for the kids in the mornings, or maybe starting work 30 minutes later (and working back). This is important as these people will hold you accountable.
  4. Make Your New Routine. This program is set up to be a 20-minute exercise plan for beginners that is completed at home every weekday. I recommend the following new morning routine:
    1. Get out of bed, do not look at your phone/devices
    2. Have a glass of water and repeat “I deserve me time. Exercise is my time for me.”
    3. Put on some gym gear
    4. Turn on some of your favourite music
    5. Get the exercise done before your usual morning routine
  5. Get Started! Print a copy of your weekly exercise planner, write your goal at the top, and refer to it to complete the exercises. If you’re not sure how to do an exercise, you can easily search for any of these on YouTube.
  6. Build on Your Progress. It’s OK if some exercises are easy (not everything should be hard all at once). When you can easily do all the exercises on any given level, move up to the next level. This is generally every 2-4 weeks.

What to expect

  • Commit to Two Weeks: Getting started is hard! When you first start, you will probably feel a lot of doubt (and soreness!). Start with a promise that you’ll do two weeks – and remember these are the hardest weeks!
  • Workout Principles: To avoid injuries, you should always start each exercise by tightening your core (tummy) muscles, then do the exercise. If you’re too tired to do an exercise in a controlled way, then you should stop. If a muscle or body part is feeling particularly tight or sore, skip that exercise for the day.
  • Know Your Limits: Push yourself a little with each exercise. This feeling will get easier as time goes on. But if you’re experiencing pain, you should stop and get professional advice (generally from a qualified physio, chiro, remedial massage therapist or doctor). It will take a while to understand what your body is saying.
  • Self-care: If you’re getting tight and sore, treat yourself to a light massage to try to relieve some tension. Make sure you tell the therapist that you’re sore from working out, and what’s bothering you.
  • Be Forgiving of Yourself. If you miss a day, or even a week, just get started again when you can. Be aware that you might need to drop back down a level again if you take an extended break.

What you need:

  1. A chair for your squats
  2. A step or stairs for the step-ups
  3. A carpeted area or a yoga mat is preferable (more comfortable for you) but not necessary
  4. A stop watch, timer, or clock with seconds hand
  5. Two 1kg weights, this could be shampoo bottles, or large water bottles, or even bottles of wine!
  6. A tennis ball or foam roller (check out these YouTube videos for how to use a foam roller)

You should be able to make this all work for free, but if you do want to buy the equipment, I’ve included some suggestion below. Please note: I get an affiliate commission if you buy these items, but it’s at no extra cost to you.

Click to Download Your
Beginners Exercise Plan now!

Hey guys and gals, I’ve just got to cover myself here, so all the legal stuff is below, but in short, please listen to your own bodies and seek professional help if you think something is not right.

The ‘Beginners Exercise Plan’ does not take into account your personal health, strength or fitness level. It is intended as general information. It is not a rehabilitation plan, nor is it meant to replace professional medical advice. Please listen to your own body and see a qualified professional if you need to. By completing or attempting to complete this plan, you understand the above statements and agree that you are 100% responsible for your body and health and you agree to release Marie Skelton from any liability, responsibility or accountability for any negative outcomes.