Simple at home daily work out for beginners not sure where to start

This is intended for someone who is beginning their diet and is used to zero activity. This is great for people who work at a desk all day and need daily activity. It is for someone who doesn't know a lot of exercises, who doesn't have any equipment or time to go to a gym. It's simply meant to give you some daily activity with a few days out of the week that gives you more intensity.

As you start to build some endurance, lose some weight, and build some muscle, you can keep this routine for daily activity and then add actual workouts to your schedule.


Week 1: Daily do the following. The key is, NO resting in between exercises. You rest one muscle group while working out the next and you want to stay moving the entire time. Everything is done with body weight. Do it in this order to start.

Monday-Friday

10 min of Deep Stretching/Yoga (I have playlist of classical music that last 10 min that I stretch until the 3 songs are over.) - Do this either in the morning, or before you do your workout.

20 Jumping Jacks
20 Deep squats
20 Lunges
20 Push Ups
20 Sit ups
20 Push Ups (on knees if needed)

Then do one of the following:
Run stairs 10 times
Set timer for 2 min and shadow box.
Jog for 5 min
Walk for 10 min

Week 2:

Same as week 1

Monday, Wed, Friday

10 min of Deep Stretching/Yoga

20 Jumping Jacks
20 Deep squats
20 Lunges
20 Push Ups
20 Sit ups
20 Push Ups (on knees if needed)

Then do one of the following:
Run stairs 10 times
Set timer for 2 min and shadow box.
Jog for 5 min
Walk for 10 min

Tuesday, Thursday

10 min of Deep Stretching/Yoga

Set Timer for 10 Min
Then simply do all your normal exercises nonstop until the timer goes out. (The focus is on 10 min of activity non-stop as opposed to simply meeting a rep requirement. If you finish all your exercises, do them all again.) * feel free to add any other exercises you want here. Kettle bells, curls, planks, etc. As long as you are moving non stop for the entire time, you are good to go. Just make sure you don't do any one exercise for longer than 20 reps.

Set timer for 10 min. Walk to cool down

Week 3
Same as Week 2

Week 4

Same as Week 3 Except Tuesday, Thursday you set timer for 20 min.


Week 5

Same as week 4

Week 6

Same as week 5. But now flip the days you do the 20 min circuit training. Now do circuit training on Monday, Wed, Friday and then add an activity that last an hour on Tuesday and Thursday. (Playing basketball, a martial art, kick boxing class, etc) Do this at least 2x a week for a total of 120 min of fun but hard activity.) If you can't get this activity, do an areobic or kickboxing class you follow on youtube.

Now, welcome to your new life

You will get daily activity and burn calories. You will get more flexible and stronger while building endurance and you will have fun. This also slowly builds your endurance and flexibility to get your body ready for doing more active things in the later weeks I mentioned. Doing this and prepping my meals I lost 1-2 pounds a week. (This is with also having a cheat day and rest from workout on weekends.