We all have to start somewhere – workout plan for beginners

A lot of people think they need a gym or fancy equipment to get in shape.

Well you don’t.

All you need is your own body weight, a bit of knowledge about proper form, and the desire to change. With those things you can get a killer workout with nothing but you and your floor.

My workout plan for beginners:

Quad 5 Workout for Beginners

The workout I created above is designed for beginners, but can easily be adapted for any fitness level by increasing the number of reps per set. The plan is for 5 days. Each day has 5 different exercises. You do each exercise for 5 reps, then repeat each set of exercises 5 times. Each day focuses on a different body part or type of exercise. If the workout becomes too easy for you, simply increase the number of reps per exercise each day.

I know some people have trouble with their knees and don’t like to do squats or lunges. If that is the case, I would replace leg day with another round of the cardio day.

If you would like a printable version click here: Quad 5 Workout

*Consult a physician before starting any exercise program.


  1. Nancy Nixon says

    I was looking at Pinterest and saw the diagrams of arm exercises and it said they were printable but when I clicked on it I was taken to this website and I can’t find them. I’d like to print them out so I can take them to the gym with me.

  2. Danni-lea Sandland says

    Hey I’ve just started doing this exercise plan I don’t suppose you know roughly how many calories each day burns? Could you email me the answer please honey xxx

    • says

      You know, I don’t know. It really depends upon how long it takes you, your intensity and your current weight and such. There are apps that will tell you how many calories you burned based upon the type of workout and your weight and such. MyFitnessPal is a good one. Good luck!

  3. Monika says

    Hi Kim,
    This is awesome. I’m on day two and I can feel that it’s working (my legs telling me this all day today lol) but no pain no gain and I will try really hard to stick to your plan and hopefully I will be able to lose few pounds :-) Have you got any healhty eating tips??

    • says


      Hey I’m glad you are giving it a try. Even now when I start a new workout I get sore. It will go away in a few days. Just don’t HURT yourself which is totally different from sore muscles.

      Healthy eating is actually easy. Don’t eat anything pre-package and cut out sugars and processed grains. We eat fresh fruit, veggies, nuts, dairy, meat, and even indulge in the occasional ice cream (We buy Edy’s natural with nothing artificial in it).

      Let me know if you have any other questions!

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