Wanna Start Working On Your Fitness? This Workout Plan Is Beginner-Approved
Exercising regularly is one of the best things you can do for your health.
Soon after you start exercising, you'll begin to feel and see the benefits that physical activity can have on your body and well-being. Regardless, working exercise into your routine takes a lot of determination, and when you're new to it, it can be overwhelming to come up with your own routines.
So, here is a week workout plan for beginners just like you. Before you start, though, consider the following:
For cardio workouts:
The trick to cardio workouts is finding out what is accessible to you, what fits your personality, and what you feel comfortable fitting into your workout routine. If you don't like running, don't. Stay away from the treadmill. If you don't like cycling, don't cycle. Leave them for someone else. There are several cardio alternatives like the elliptical, rowing machine, climber, pool, and more. So, use those instead of trying to make running and biking happen.
And if you're at home without the previously mentioned exercise equipment, don't sweat it. There are a variety of home cardio exercises you can do, like jumping rope, jumping jacks, jogging in place, burpees, and more.
You have many choices, so take some time to figure out what you do and don't like, then go from there.
For strength workouts, you’ll need some equipment:
Various weighted dumbbells. Some exercises require heavier weights, while others will need lighter weights or none at all. Try to have a range of dumbbells: a light set (three to five pounds), a medium set (five to 10 pounds), and a heavy set (10 to 20 pounds).
An exercise ball. These giant balls are one of the best tools to strengthen the abs and back and increase stability. They come in different sizes to accommodate your height. When you sit on one, there should be a 90-degree angle at your hip joints and knee joints.
An exercise mat. Yoga mats are thinner and have more gripping ability to hold poses. Thicker mats are best if you choose to do Pilates and abdominal exercises because they cushion the spine while you're lying on your back.
For stretching workouts:
If there are two things you take from this article, let them be this: stretch before you exercise and stretch after you exercise. It will help during the workout and it will help with recovery after it.
When you don't stretch, your muscles are left tight and this could lead to avoidable injuries occurring. So, in order to ensure that doesn't happen, take five minutes before and after your workout to take proper care of your body. Also, make sure to consult with your doctor before trying these routines if you have any injuries, illnesses, or other conditions.
Now that the pleasantries are out of the way, your workout awaits, below:
Day One: Cardio, Strength, and Stretch
Modify the workout as needed to fit your fitness level and style. Slow down or stop working out if you feel any pain, dizziness, or shortness of breath.
As stated before, your cardio options are endless, including walking, running, aerobics, cycling, swimming, and dancing.
Type: Cardio
Length: 25 minutes
Whichever, exercise you choose, make sure to do it for 25 minutes; and make sure to increase intensity accordingly throughout the 25-minute span.
Type: Strength Training
Length: One set of each exercise, 10-20 minutes
Strength Training Exercises Tips
Choose about 8-10 exercises, targeting the major muscle groups, including the lower body, chest, back, shoulders, biceps, triceps, and abs.
Because you're a beginner, you'd want to do one set of 15 reps for each exercise. Choose weights that allow you to complete the reps. It should be hard at the end, but not impossible. If it's impossible you might have to start a lighter weight.
Progress each week by adding a set (until you're up to a total of sets per exercise), using heavier weights or trying new exercises.
Day Two: Recovery, Walking, and Stretching
You worked hard on day one, so give yourself a break on day two. Instead of heading into an intense workout, do some light cardio. Go for a jog, run for a couple of minutes from a light to moderate pace, take a long, brisk walk. Whatever it is that you choose to do, make sure you're up and moving. Because moving more every day contributes to your overall calorie burn.
Workout: 15-minute jog, walk, or light run
Once you're done, don't forget to stretch you back, neck, and shoulders.
Day Three: Cardio, Strength, and Stretch
Type: Cardio
Length: 21 minutes
Unlike day one, the length of this exercise routine is 21 minutes long; this is mainly because the workout for this day will be a little more intense. For this cardio routine, you will complete a workout that contains basic interval training that will push you, just a bit, out of your comfort zone.
Interval | Beginner Cardio Interval Workout (21 Minutes) | Rate of Perceived Exertion (RPE) |
5 minutes | Warm up at an easy pace. Make sure that you're starting off relatively easy here. Once you're comfortable, increase your intensity by going faster, raising the incline, or increasing your resistance. If you're using at home cardio routines, try to find a hill or simply increase your speed. | Level 3-4 Intensity (Meaning: You're still comfortable but are breathing a bit harder. And/or you're sweating a little but feel good and can carry on a conversation effortlessly.) |
3 minutes | Rest Set: Increase your speed from the warm up and increase incline 1%. Keep a moderate pace. You should feel like you're exercising, but you're also able to have a conversation. | Level 5 (Meaning: You're just above comfortable, you're sweating more, and can still talk easily.) |
1 minute | Work Set: Increase incline 1-3% to raise the intensity level. You should feel a slight change in your intensity, breathing a bit faster and just a little uncomfortable. You can raise the incline, if you're not feeling a difference between sets. | Level 6 (Meaning: You can talk, but you're slightly breathless.) |
3 minutes | Rest Set: Decrease your speed and incline to lower your heart rate back to a comfortable level. It doesn't have to be the same settings as in the previous rest set. | Level 5 (Meaning: You're just above comfortable, you're sweating more, and can still talk easily.) |
1 minute | Work Set: Increase your speed 3-5 increments and increase incline 1-2% to raise the intensity. Feel free to adjust these settings to work at the suggested intensity. | Level 6 (Meaning: You can talk, but you're slightly breathless.) |
3 minutes | Rest Set: Decrease your speed and incline to lower your heart rate back to a comfortable level. | Level 5 (Meaning: You're just above comfortable, you're sweating more, and can still talk easily.) |
5 minutes | Decrease your speed and incline even more to a very comfortable pace for your cool down. | Level 3-4 (Meaning: You can talk, but you're slightly breathless.) |
Once you're ready to move on, just add another work set/rest set to your cardio routine.
Day Four: Active Rest
You don't necessarily have a workout routine today, but that doesn't mean that you shouldn't be active. Here are a couple of suggestions for your not-so off day:
- Do some crunches or push-ups while you watch TV.
- Stretch before bed.
- Walk leisurely around the neighborhood.
- Roll around on an exercise ball.
- Opt for the stairs instead of the elevator.
Day Five: Walking and Stretching
You've worked hard all week and your body is still in recovery from the interval training you introduced on day three. So, just as before, give yourself a break.
Do some light cardio. Go for a jog, run for a couple of minutes from a light to moderate pace, or take a long, brisk walk.
Workout: 15-minute jog, walk, or light run
Once you're done, don't forget to stretch you back, neck, and shoulders.
Day Six: Cardio, Strength, and Stretch
Same as day one:
As stated before, your cardio options are endless, including walking, running, aerobics, cycling, swimming, and dancing.
Type: Cardio
Length: 25 minutes
Whichever exercise you choose, make sure to do it for 25 minutes; and make sure to increase intensity accordingly throughout the 25-minute span.
Type: Strength Training
Length: One set of each exercise, 10-20 minutes
Strength Training Exercises Tips
Choose about 8-10 exercises, targeting the major muscle groups, including the lower body, chest, back, shoulders, biceps, triceps, and abs.
Because you're a beginner, you'd want to do one set of 15 reps for each exercise. Choose weights that allow you to complete the reps. It should be hard at the end, but not impossible. If it's impossible, you might have to start with a lighter weight.
Progress each week by adding a set (until you're up to a total of sets per exercise), using heavier weights or trying new exercises.
Day Seven: Rest Up
You earned it, sis.
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Taysha Robinson is a writer and high school English teacher, based in metro-Atlanta. A self described philomath, you can find her reading books and articles of every genre, attending educational conferences, and hiking wherever the terrain will allow.
This post is in partnership with BET+.
Kingdom Business is back for its second season, with even more sermons, songs, and serpents. The series picks up where it left off, with actress Serayah as Rbel caught between the stripper pole and the pulpit. With the first lady of the church working desperately against her, Rbel must find a way to live her dreams and honor her friend while figuring out her faith in the process.
Season one served a collection plate of rivalry, deceit, and revenge –– among many other tribulations. Between the 28-year-old’s acting, conviction, and harmonious voice, here are a few reasons why season two of Kingdom Business is a must-watch.
If the Spirit Doesn’t Move You, Serayah’s Singing Voice Will
Rbel, formally known as Rebecca Belle, is a stripper whose life forcibly takes a turn after suffering a tragedy. Through her quest to find the truth, Rbel finds herself at odds with the head of a local church, First Kingdom’s Denita Jordan, played by the legendary Yolanda Adams. Rbel unknowingly emerges as what a faithful Christian embodies: a perfectly imperfect human who works every day to try their best while leaning on God. Although struggling with her faith, each ballad sung by Rbel can be felt, as the lyrics relate to personal struggles we all endure in different ways. Gospel songs hit differently when your life is in shambles, and chile, Serayah is singing new life into folks.
Serayah is a Formidable Opponent to The Yolanda Adams
As one of the best-selling gospel artists of all time, it’s no easy task to take on the role of a person on the opposing side of greatness. Serayah’s Rbel does an excellent job meeting Jordan at her level while shining through her solos. Throughout season one, Rbel emerges as a top streaming artist, an accomplishment that begets something of a holy war.
Serayah’s Acting Range is Engaging
As a former stripper trying to make a name for herself in the gospel industry, you can imagine the struggles that could come with it. Rbel goes through a range of emotions, all understandable and relatable. Despite several crises of faith, Serayah ensures Rbel delivers a humbling performance that makes the audience root for her redemption.
The Kingdom Business Soundtrack is Everything
Streaming now on Spotify, Tidal, and Apple Music, the Kingdom Business: Season 1 soundtrack is one you’d want to add to your playlist for high and low times. Aside from four soul-soothing songs from Serayah, the soundtrack also features singles from co-star/Hamilton’s Chaundre-Hall Broomfield, gospel artist Chandler Moore, and legend Yolanda Adams.
Serayah’s Rbel Makes You Root For Her
With First Kingdom beginning to crumble under the pressure of lies, infidelity, and deception, Rbel’s window to take that top spot seems wide open; however, the end of season one showed us the Spirit had other plans. Whether you believe or not, Serayah’s Rbel makes you want to see her win. Who doesn’t love a good underdog with a laid 22” bust down? Whether she seeks Him or not, God is proving to be on Rbel’s side. But is it enough to turn everything around for her? Will Rbel lean on faith or fear?
With secrets coming to light, success within reach, and the devastating conclusion of season one, you don’t want to miss season two––especially with more guest collaborations. Kingdom Business returns to BET+ on Nov 2.
BET+ Original | Kingdom Business | S2 Official Traileryoutu.be
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While I was in a session with a married couple semi-recently, I asked them to share one of the best things about being in a long-term, committed relationship. Believe it or not, it was the wife who quickly provided the answer that serves as inspiration for this article: “You have a locked-in-for-life quickie partner. People don’t realize how wonderful that is!”
Ah, yes, the quickie. It’s one of those things that pretty much all sexually active people have experienced before, and yet, I’m not so sure that quickies actually get all of the props and respect that they truly deserve. I mean, I get why because, since reportedly, a little under three minutes technically counts as one, some people think that they are automatically getting slighted whenever a quickie goes down.
Yet, if you give me a little bit of your time today, my plan is to show you that quickies are, by no means, a consolation prize or something to roll your eyes about. If you choose to take in all of what I’m about to say, you could up and realize that one of the best things about your day could be making sure that you either don’t start or end one without checking a quickie off of your to-do list.
I’m dead serious, too. Check out 12 reasons why the wife was right — quickies are indeed the ultimate short-yet-potent activity.
1. Quickies Can Help You to Get Out of the RIGHT Side of the Bed
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I recently read an article that said sleep deprivation can take a real toll on romantic relationships. The method behind the madness is, when you’re not getting enough rest, it can put you in a bad mood, and that can alter how you engage with your significant other (hey, makes perfect sense to me). So, it would seem that being intentional about getting 6-8 hours of sleep would help to alleviate this problem. Okay, but what do you do on the days when you were tossing and turning all night, you had some bad dreams, and/or you’re just not in the best of moods when your alarm clock goes off (even if you don’t know why)? Have a quickie.
Dopamine, endorphins (which are neurotransmitters), oxytocin, and vasopressin (a hormone that helps with your emotional stability and with your circadian rhythms) are all natural chemicals that are released during sex, especially when you climax. Since all of these can help to put you in a better mood, that’s just one reason why a brief romp before rolling out of bed could get your day off to a great start (no matter how you initially felt when you first woke up).
2. Quickies Can Make Waking Up (and Falling Asleep) a Quicker Process
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It’s kind of wild that the same act that can wake you up is the same one that can totally knock you out. Sex does have that super innate ability, though. If you want something better than your alarm, a quickie can get you up and going pretty fast; that’s because, when sex gets your heart racing and your blood pumping, it can get your adrenaline going to — especially if you’re say, riding cowgirl instead of just lying in the missionary position (yes, the more active, the better!).
As far as sleep goes, whenever you have an orgasm from sex, your body releases the hormones oxytocin and prolactin — both of these will help you to feel happy and satisfied. If you add to that the fact that cortisol (your stress hormone) level drops after having an orgasm too…yeah, there’s no cup of warm milk that will put you to sleep faster than a quickie will, chile.
3. Quickie Sex Is More Energizing (and Enjoyable) than a Cup of Coffee
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If you always assumed that coffee gives you extra energy, the reality is…it doesn’t. What it does do is stimulate what is known as your adenosine (a system that regulates sleepiness and alertness); that’s the good news. The bad news is, just as quickly as the caffeine in coffee can give you a charge, it can also tank, leaving you to feel exhausted (which is a part of the reason why some people endlessly drink coffee throughout the day).
What’s more reliable than that? Yep — you guessed it. Since sex does everything from de-stressing you, stretching out your muscles and tendons, and increasing your heart rate — it’s an all-natural way to get your body going…without all of the side effects that can sometimes come with coffee consumption.
4. Quickies Give You the Same Health Benefits As Longer Sessions Do
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Earlier this year, Men’s Health published an article entitled, “How Long Should Sex Last, Really? Experts Say Longer Isn't Always Better.” It actually said that when it comes to penetrative sex between heterosexual couples, the average was (you ready?) 5.4 minutes — yep, basically a quickie. And here’s the thing: whether you go that short or much longer, you’re gonna basically get the same health benefits either way.
Sex is gonna lower your blood pressure. Sex is gonna boost your immunity. Sex is gonna reduce any anxiety you may be feeling. Sex is gonna make you feel better about yourself (yep, it literally helps to boost your self-esteem). Sex is gonna reduce your pain levels. Sex is gonna improve your quality of sleep. The list goes on and on.
In fact, the only health benefit that longer sex probably provides is how many calories you can potentially burn. The reason why I say that is because you need to “engage” for about 30 minutes in order for you to lose 69 calories (“69” — the irony) and your partner (if he’s a man) to lose 101 of ‘em. In every other way? Even quickie sex can do your body a whole lot of good.
5. A Quickie Can Actually Make Sex More Adventurous
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Especially as we age, it’s easier to automatically retreat to the bed when we plan on having longer sexual sessions; that’s because the bed is a comfortable place to have it. Okay, but what if you’ve been with your partner for a while, things kind of seem boring and routine, and you’re not really sure what to do about it? In walks the power of a quickie. ‘Cause let’s be real: there is some stuff that you’d probably never do for an hour that you’d be willing to try for 10 minutes.
For instance, if the thought of public sex has always intrigued you while also freaking you out, you might be down if it’s only gonna take five minutes — and the more spontaneous and creative sex is, the more it can breathe new life into any two people’s sex life!
6. Quickie Sex Significantly Reduces Stress Levels
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Stress can kill you — yes, quite literally. I make sure to say that as often as I can because it’s the truth. Heart disease. Asthma. Obesity. Depression. Accelerated aging — these are just a few things that are oftentimes directly related to stress. Since it’s been scientifically proven that sex will trigger the neurotransmitters (dopamine) that help to make you feel good as it also decreases your cortisol (your stress hormone) levels — you are helping your mind, body, and spirit out by having sex…even if they are quickies.
7. Quickies Make Prioritizing Sex Way Easier
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I’m gonna be honest — since more and more articles are coming out that sex doesn’t really “need” to be more than 7-13 minutes, I’m not sure the whole “we have no time for sex” thing flies (anymore). If you’ve got time to be on Instagram or TikTok for two hours a day, you’ve got a fraction of that time to get busy with your partner. At the end of the day, it’s all about prioritizing what’s important to you (now, if sex isn’t important, we’ll have to tackle that at another time).
However, if the issue is that one of you likes to “make love all night long” like 90s R&B songs talk about (chile) and the other is cool with sex that is less than half of a 30-minute sitcom, try to schedule “the 90s” in for once a week (or once every other week) while mutually committing to getting some quickies in a couple of times a week. If you haven’t already, I think that by the time this article is over, you’ll see all of the reasons why this can be the greatest — and most fulfilling — compromise that you and your partner have made in a really long time.
8. Having Quickies Can Take the Pressure of Sexual Performance Off
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A platform that I used to write for, once upon a time, is Marriage. I kind of chuckled when I read an article that they published earlier this year entitled, “15 Signs You’re Bad in Bed and What to Do About It” because boy…I used to deal with a couple who both believed they were the absolute bomb in bed, even though neither of them agreed. Listen, just because someone from your past may have thought you were “the ultimate” — when it comes to great sex, truly one size DOES NOT fit all. Anyway, some of the reasons that the article listed was poor communication regarding needs and expectations, not having a good emotional connection, and (basically) sucking at foreplay.
That last one? If you and your partner are currently trying to figure out what works and what doesn’t, please don’t forego sex altogether until you figure it out. HAVE. QUICKIES. It can help you both to get the physical release that you need as you work towards achieving the type of sex that you both desire. It’s a practical solution to a layered situation.
9. Quickies Bond You to Your Partner
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Every time I see a TikTok post or read someone on Twitter (it’s always gonna be Twitter to me, chile) talk about sex is nothing more than a physical release, the first two things that come to mind are one, we are not animals; we have sex for more reasons than “being in heat” or even to procreate and two, how many people actually never learned about oxytocin in high school-level science class (like really…what in the world?). To be honest, there’s one more thought: don’t you want to see yourself as more than just “casual”? I say it often: casual means things like careless, apathetic, and unintentional. Regardless of what your personal feelings about sex (and who you should have sex with) are, I hope that we all can at least get on the same page that we should see ourselves as more than just…casual.
Back to the oxytocin thing, though — science is never gonna change. There is a hormone (that I’ve already mentioned) that is released during sexual activity (shoot, even just affectionate activities) that literally makes you feel closer to your partner. Oxytocin is its name, and that’s why it has “the love hormone” moniker.
Am I saying that quickies will prevent cheating? There are layers to why people are unfaithful, so to give a blanket “yes” or “no” would be irresponsible. What I will say is something that a husband of over 30 years once said to me, “When I’m having consistent sex at home, it’s the difference between seeing an attractive woman and saying, ‘She’s pretty’ vs. not having much sex at home and thinking, ‘I wonder what she’s like.’ Full people typically aren’t hungry…unless they’re just greedy.” All of that will preach. On a billion different levels too.
10. A Quickie Is a Great Sex Compromise (for When You’re Not in the Mood)
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Relationships are all about compromise. And when you’re in a long-term committed relationship, it can’t be said enough that sex isn’t just a “perk”; it’s a responsibility (when it comes to marriage, even the Good Book cosigns on that in I Corinthians 7:5). Unfortunately because not enough people give quickies any type of real consideration, they don’t realize that it can be the ultimate “meet in the middle” move when their partner may be in the mood and they’re not totally…there (or vice versa). Yes, quickies are a solid way to “scratch the itch” without there being a need for an all-out performance.
Listen, I tell my married clients often that when it comes to being faithful to your vows, it’s pretty ridiculous to expect your partner to only be with you if you are rarely with them. After all, no one signs up for a sexless marriage. Bottom line, quickies can be a happy medium when you want to make sure that your partner is good without you having to…do the most (so to speak).
11. Quickies Can Make Sex…Later…Better
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If you want to intensify your orgasms (or your sexual experiences overall), one way to do that is by edging. The best way to explain edging is you and your partner sexually stimulate each other to the brink of climaxing, stop for 30-45 seconds, and then start all over again. Why would anyone want to send themselves through that kind of sexually-induced torture? One reason I already mentioned (it makes the quality of your orgasm better); another is it can actually help your partner to last longer (if that’s something you’re ultimately after).
To me, quickies are a next-level form of edging. The way I see it is, it’s like having an appetizer or snack to hold you over until you can enjoy the meal that you’ve been waiting for all day long. For instance, if your quickie consists of morning sex or an afternoon delight during your lunch break, just think of how much that will consume your mind and build anticipation until you and your partner can get together again (especially if you throw some sexting into the mix!). Five-minute previews now can lead to a full-on main attraction later. Amen?
12. Quickies Can Teach Both of You How to “Push the Right Buttons”
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Almost every couple, who’ve been together for over a decade, that I know personally, tells me that sex has only gotten better with time. There are a myriad of reasons why. One of them is because they have really learned each other’s bodies, which means they know what works and…what doesn’t. And when it comes to mastering a quickie, that’s the ultimate cheat code because there are going to be times when your mind wants to, your energy levels or your schedules are on the fence, and so you’ll want to “get what you need” without it taking forever.
And listen, if you let quickies teach you how to know just what to do in record time, this point alone can be a solid reason for why you’ll want to engage in one or more quickies a day — a guaranteed orgasm. DAILY? C’mon now.
_____
Welp. On behalf of quickies, I’ve pleaded my case. If I’ve convinced even a handful of you to at least try to have one a day, I’ve done my part. Again, under seven minutes (give or take a couple of minutes) of pleasure that will give you all of what I just said? WHY NOT HAVE A QUICKIE? Damn.
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