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Can someone tell me if this is a decent/effective workout routine?

Sareeberri_23
Sareeberri_23 Posts: 15 Member
edited November 2024 in Fitness and Exercise
Monday- Couch to 5k run/walk 30 minutes
Tuesday- 30-45 minute full body circuit
Wednesday- Couch to 5k run/walk 30 minutes
Thursday- 30-45 minute full body circuit
Friday- Couch to 5k run/walk 30 minutes
Saturday- rest
Sunday- rest

Replies

  • jemhh
    jemhh Posts: 14,261 Member
    What are your goals?
  • Sareeberri_23
    Sareeberri_23 Posts: 15 Member
    Lose weight and gain endurance. Also want a routine that is easy to follow so I will stick to it.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    It looks fine...but your weight loss is going to largely come from your diet. This will give you a slight increase in energy expenditure, but it all still comes down to the calories coming in vs being expended.

    The best thing you can do from an exercise standpoint is something you will enjoy doing and be consistent with...I personally think establishing fitness goals outside of weigh management is also highly beneficial as you start to view fitness for the sake of fitness rather than weight management.
  • Sareeberri_23
    Sareeberri_23 Posts: 15 Member
    Completely agree! Most of the reason I work out is for the sake of mental health. I live a much happier life when staying active. Establishing a routine is my main goal just to continue on that path.
    Figuring out nutrition is still an ongoing battle though. Haha
    Thanks for your input!
  • ChristopherLimoges
    ChristopherLimoges Posts: 298 Member
    edited February 2017
    No. Try to do full-body routines once a week, only twice if you have to.
  • ChristopherLimoges
    ChristopherLimoges Posts: 298 Member
    edited February 2017
    ... only twice if you have to, preferably on a Friday to get those 2 - 3 days of 'full' healing', especially if you aren't taking healing and recovery supplements.

    If you also don't or aren't sure of bearing the highly praised athletic gene make-up, I'd remove running from 2 of the 3 days scheduled. A tendon/ligament/joint supplement may help but for most people it's still gene and metabolically related.
  • shadow2soul
    shadow2soul Posts: 7,692 Member
    jemhh wrote: »
    ChristopherLimoges wrote: »
    No. Try to do full-body routines once a week, only twice if you have to.
    ChristopherLimoges wrote: »
    ... only twice if you have to, preferably on a Friday to get those 2 - 3 days of 'full' healing', especially if you aren't taking healing and recovery supplements.

    If you also don't or aren't sure of bearing the highly praised athletic gene make-up, I'd remove running from 2 of the 3 days scheduled. A tendon/ligament/joint supplement may help but for most people it's still gene and metabolically related.

    Ignore this.

    Full body circuits are fine. You do not need supplements.

    ^Agree with jemhh.
  • TR0berts
    TR0berts Posts: 7,739 Member
    Based on stated goals, that's pretty good.
  • Sareeberri_23
    Sareeberri_23 Posts: 15 Member
    Thank you for everyone's input! It's much appreciated.
  • rybo
    rybo Posts: 5,424 Member
    ChristopherLimoges wrote: »
    No. Try to do full-body routines once a week, only twice if you have to.

    ... only twice if you have to, preferably on a Friday to get those 2 - 3 days of 'full' healing', especially if you aren't taking healing and recovery supplements.

    If you also don't or aren't sure of bearing the highly praised athletic gene make-up, I'd remove running from 2 of the 3 days scheduled. A tendon/ligament/joint supplement may help but for most people it's still gene and metabolically related.

    Ignore this completely. There's a lot of horrible advice given, but this might be the worst.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Sareeberri_23 wrote: »
    Monday- Couch to 5k run/walk 30 minutes
    Tuesday- 30-45 minute full body circuit
    Wednesday- Couch to 5k run/walk 30 minutes
    Thursday- 30-45 minute full body circuit
    Friday- Couch to 5k run/walk 30 minutes
    Saturday- rest
    Sunday- rest

    That's essentially the NHS programme, although that would add a third circuit session.
  • lorrpb
    lorrpb Posts: 11,463 Member
    ChristopherLimoges wrote: »
    ... only twice if you have to, preferably on a Friday to get those 2 - 3 days of 'full' healing', especially if you aren't taking healing and recovery supplements.

    If you also don't or aren't sure of bearing the highly praised athletic gene make-up, I'd remove running from 2 of the 3 days scheduled. A tendon/ligament/joint supplement may help but for most people it's still gene and metabolically related.

    This means run one day and do circuit one day for 2 workouts per week. Hmmm. Running 1x per week more likely to cause injury than 3x. Running 3x especially using c25k is fine. I would split up the rest days, but that might not be practical for your schedule. Have fun with your program, should be great.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    ChristopherLimoges wrote: »
    No. Try to do full-body routines once a week, only twice if you have to.
    ChristopherLimoges wrote: »
    ... only twice if you have to, preferably on a Friday to get those 2 - 3 days of 'full' healing', especially if you aren't taking healing and recovery supplements.

    If you also don't or aren't sure of bearing the highly praised athletic gene make-up, I'd remove running from 2 of the 3 days scheduled. A tendon/ligament/joint supplement may help but for most people it's still gene and metabolically related.

    No & no.

    OP. What you are doing is fine for your goals.
  • sijomial
    sijomial Posts: 19,809 Member
    ChristopherLimoges wrote: »
    ... only twice if you have to, preferably on a Friday to get those 2 - 3 days of 'full' healing', especially if you aren't taking healing and recovery supplements.

    If you also don't or aren't sure of bearing the highly praised athletic gene make-up, I'd remove running from 2 of the 3 days scheduled. A tendon/ligament/joint supplement may help but for most people it's still gene and metabolically related.

    I get the sense someone is selling something - either that or just horribly misinformed.

    Your routine is fine OP.
  • jessef593
    jessef593 Posts: 2,272 Member
    shadow2soul wrote: »
    jemhh wrote: »
    ChristopherLimoges wrote: »
    No. Try to do full-body routines once a week, only twice if you have to.
    ChristopherLimoges wrote: »
    ... only twice if you have to, preferably on a Friday to get those 2 - 3 days of 'full' healing', especially if you aren't taking healing and recovery supplements.

    If you also don't or aren't sure of bearing the highly praised athletic gene make-up, I'd remove running from 2 of the 3 days scheduled. A tendon/ligament/joint supplement may help but for most people it's still gene and metabolically related.

    Ignore this.

    Full body circuits are fine. You do not need supplements.

    ^Agree with jemhh.

    I third it. I work my body 4x weekly. Doing upper lower splits and I get more than enough rest with average genetics. Anyone that says "unless you're taking recovery supplements" is either uneducated or referring to anabolic steroids. Most beginner routines are full body. My only change would be to put a rest day inbetween those 4 working days, just so that you're not pummelling yourself for 4 straight days.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    My only other suggestion would be to see how you're doing on the weekends...I don't take my rest days on weekends generally unless something is going on as it keeps me better focused. Also, as you progress from a fitness standpoint, weekends can be nice for longer runs...or in my case, longer rides.
  • JohnnyPenso
    JohnnyPenso Posts: 412 Member
    Sareeberri_23 wrote: »
    Monday- Couch to 5k run/walk 30 minutes
    Tuesday- 30-45 minute full body circuit
    Wednesday- Couch to 5k run/walk 30 minutes
    Thursday- 30-45 minute full body circuit
    Friday- Couch to 5k run/walk 30 minutes
    Saturday- rest
    Sunday- rest
    I'm not sure what your schedule is like, but for me, trying to commit to working out 5 days a week is too much and I'd end up skipping workouts because I couldn't make them. If this is the case for you, you might want to consider switching to a M-W-F type of schedule and do your cardio after your circuit work. If you're pushing hard you'll appreciate that extra day of rest between workouts. Just my personal preference as well, but I'd rather see you doing 3 days of strength training and 2 days of cardio if you stick to your 5 day plan. A circuit, if done with a good pace, is a good cardio workout by itself.
  • ritzvin
    ritzvin Posts: 2,860 Member
    cwolfman13 wrote: »
    My only other suggestion would be to see how you're doing on the weekends...I don't take my rest days on weekends generally unless something is going on as it keeps me better focused. Also, as you progress from a fitness standpoint, weekends can be nice for longer runs...or in my case, longer rides.

    Yep- weekends are great for longer, funner workouts. Hiking, long group cycling routes, long runs, trail running, occasional races,... But yeah- you might want to keep them free from preset day-of-week routines so you can schedule some long fun (possibly group) item that varies instead.
  • GiddyupTim
    GiddyupTim Posts: 2,819 Member
    edited February 2017
    I'm kinda with Johnny. If you are just starting out you want to be sure you have enough rest days. The important thing is to establish a habit, be consistent and enjoy what you are doing, as you know. But, sometimes, when you don't get enough rest, it can become a drag trying to get out the door to do your run or your gym time, and you stop going.....and.....eventually, you can stop doing it all together.
    I know we want to be ambitious when we start....But a pianist doesn't play Bach in a week or even a year. A marathoner doesn't run 26 miles without first going 5 miles (which takes a fair amount of effort and adaptation), then 10 miles, then 15 miles.....well, you get it.
    Keep it easy. Keep it enjoyable. You can push once you have a good habit, and some callouses, and it is already your hobby and a part of your identity.
    Good luck. You can do this!
  • Sareeberri_23
    Sareeberri_23 Posts: 15 Member
    All of this input is great! I'm actually looking towards adding to this routine to make the workouts just a tad bit longer. Any suggestions?
  • jemhh
    jemhh Posts: 14,261 Member
    Sareeberri_23 wrote: »
    All of this input is great! I'm actually looking towards adding to this routine to make the workouts just a tad bit longer. Any suggestions?

    Leave it as is for now. Once you have finished C25k you might decide to work up to a 10k. Or you might decide to switch your strength workouts. For now just do the plan you have in place.
This discussion has been closed.

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