12-Week Exercise Plan for Beginners

Are you a beginner to exercise and looking for an “simple” yet “effective” exercise plan to get ripped and build muscle fast? Do you worry about how to get a six pack? Don’t worry as I will be your personal guide to help you start with an exercise plan, particularly designed for beginners.

If you are newbie to exercise, you should begin slowly. Initially, begin at a pace and time that is comfortable to you. Eventually, you will start to increase the pace and increase your time interval, i.e. you will start workout out 3 days a week and then finally workout for 5 straight days as you build strength and stamina!

In just 12 weeks, you will turn into a fitness buff with this easy 12-week exercise plan, even if you can only workout for 5 to 10 minutes a day now. Simply follow this 12-week exercise plan and you’ll lose fat, get ripped, and build muscle.

12-week exercise plan for beginners

Remember: If you find the 1st week exercise plan too simple, start from the 2nd or even 3rd. If, at any time, you find the plan too challenging, perform it over and over again until it is comfortable for you.

Here is the 12-week exercise plan for beginners to get ripped and build muscle fast:

Week 1 – Walk for 10 minutes, 3 days a week. You can follow this first week exercise plan any way you like. While some people like to walk all 10 minutes at once, others find it easier to walk 5 minutes in the morning and 5 minutes in the evening.

No matter what you do, choose a pace that is comfortable for you. For example, you should be able to carry conversation while you walk.

Week 2 – Walk for 10 minutes, 3 days a week. But this time, walk for 10 minute all at once! Again, your pace must be comfortable. If you find yourself exerting too much, slow down your pace or even stop to take a rest. If you have to, simply walk for 10 consecutive minutes for this week until you’re comfortable with it.

Week 3 – Walk for 10 minutes, 4 days a week. Like in the 3rd week, you will walk for full 10 minutes, only this time you’ll add the fourth day. It would be best to avoid walking on consecutive days – Monday, Tuesday, Wednesday, Thursday, and so on – from your exercise plan.

Make a habit of including a “rest” day into your schedule. You may, for example, walk on Mondays and Tuesdays, while taking rests on Wednesdays and Thursdays, and then walk again on Fridays and Saturdays.

Week 4 – In the fourth week of the 12-week exercise plan, you will again increase the amount of walking by 2 minutes. So, 4 days a week, you’ll walk for 12 minutes instead of 10. If you have to, add few light stretching exercises at the end of the walks.

Week 5 – Again, you will increase the time you spend on walking. So, for 4 days this week, you will walk for 15 minutes, and not just 12. This means, you’ll be exercising for an hour each week!

12 week exercise plan to lose weight

Week 6 – By this time, you must be feeling pretty much relaxed and confident. So, this week we’ll again boost your walking time. This week, you will walk for 18 minutes for 4 days. Feel free to add 3 minutes of “light” stretching exercises at the end of your walks.

Give a pat on your shoulder! You are through half way of the 12-week exercise plan.

Week 7 – This week, you’ll walk for 20 minutes for 4 days, instead of 18. On one day of this week, do 5 minutes of “light” strength training. It could be anything – sixpacks workouts, tricep workouts, bicep workouts, etc.

For best result, purchase a book or a video that will show you how to properly do all these exercises.

Week 8 – This week, walk for 25 minutes for 3 days. You dropped the number of days you’re walking because you have also increased your walking time by 5 minutes instead of 2 or 3.

In addition to walking, do 5 minutes of light strength training for 2 days. After your walks, do your light stretching workouts too.

Week 9 – This week, walk for 30 minutes for 3 days. In addition, do 10 minutes of light strength training for 2 days. If you need to, take plenty of breaks in order to keep your workout from being too strenuous. After your walks, start stretching too.

Week 10 – This week, you will walk for 30 minutes for 3 days. Increase the pace if you feel it’s too easy. Plus, do a 12-minute of “light” strength training for 2 days. Wrap up this exercise plan with a stretching exercise.

Week 11 – This week you will increase the pace slightly. If in previous weeks you haven’t picked up pace in your walks, try to walk a little bit quicker this week. If it doesn’t feel comfortable, try to walk briskly only for first 5 minutes of your walk.

After 5 minutes of brisk walk, you can then settle back to your normal pace. Plus, do 15 minutes of strength training 2 days this week. Yes, you still have to stretch right after your walks!

Exercise plan to lose fat

Week 12 – The final week! It’s time to celebrate your success by walking briskly for whole 30 minutes, 3 days a week. Perform light strength training for 2 days and stretching exercises right after your walks.

Give yourself a pat on the shoulder! You have successfully completed the 12-week program for beginners. After this 12-week program, you will perform 30 minutes of cardio sessions followed by 30 minutes of strength training, each week.

As you begin to progress, you can increase the time you spend at the gym or increase the intensity of your workouts. Don’t increase both at the same in one week, though. Just choose one or the other.

About Brian

My name is Brian Pankau, and I’m a Marine that has become a certified personal trainer and nutritionist. I have written for numerous publications over the past seven years as a freelance writer on topics such as muscle building, weight loss, healthy eating, and more. I’m here today to bring you the information you need to succeed in your diet and training goals the correct way.