Day 1 - Low Intensity
Starting your fitness journey doesn’t need to be overwhelming. If you’re new to working out, the best way to begin is with low-intensity movements that improve flexibility, loosen stiff joints, and get your heart rate up gently. Day 1 of this beginner plan focuses on full-body mobility and light cardio, helping you build a strong foundation without pushing your limits.
9/24/20251 min read
Warm-Up (2–3 minutes)
Before jumping into any exercise, it’s important to prepare your body. Start with:
March in place (2 minutes): Keep a steady pace, swing your arms gently, and focus on controlled breathing.
Arm circles (1 minute): Rotate your arms forward and backward to loosen your shoulders.
Main Workout (10–12 minutes)
Step Touch (5 minutes): Step side-to-side at a comfortable pace. This light cardio move increases circulation and warms up your lower body.
Seated Leg Raises (2 sets × 10 reps each leg): Sit upright in a chair, lift one leg at a time, and hold briefly before lowering. This strengthens your legs and improves core stability.
Cool Down (2–3 minutes)
End your session with stretching to relax your muscles:
Hamstring Stretch (2 minutes): Sit on a chair, extend one leg forward with the heel on the ground, and reach toward your toes. Switch sides after one minute.
Why This Workout Works
This low-impact routine is perfect for beginners because it’s easy to follow, requires no equipment, and is gentle on the joints. It improves blood flow, boosts energy, and helps you develop consistency—without leaving you exhausted.
👉 Stick with this Day 1 routine, and you’ll notice improved flexibility, mobility, and stamina in just a few weeks. Remember, the goal is progress, not perfection.