Use the chart below to help give you a sense of how to incorporate different types of workouts into your routine. For cardio, you can walk, bike, use the elliptical or perform any other exercise that elevates your heart rate. For strength and core training, see the workout plan below. Day Workout Type Duration Monday Cardio 10 to 30 minutes Tuesday Total Body Strength and Core Training 10 to 30 minutes Wednesday Yoga 10 to 30 minutes Thursday Cardio 10 to 30 minutes Friday Total Body Strength and Core Training 10 to 30 minutes Saturday Yoga 10 to 30 minutes Sunday Rest Strength Training Routine for Beginners Perform 1 to 3 sets of 12 reps of the following exercises. You’ll need a set of light dumbbells and an exercise ball for some exercises. This workout is designed to target every major muscle group. It is ordered so that you won’t be working the same muscle group twice in a row. Assisted Lunges From a standing position, extend your arm and press your palm into a wall for balance. Spread your legs into a split stance so that they are about 3 feet apart. Keeping your torso straight, bend your knees and lower your body to the floor, until your back knee hovers just above the ground and your right knee is bent at a 90-degree angle. Push through your heels to raise your body back to starting position. Bird Dog Start on your hands and knees, making sure your hands are directly below your shoulders, knees directly beneath your hips. Simultaneously lift and extend your right arm and left leg until they form a straight line with your back. Hold the position for several seconds, then return to starting position. Repeat the movement with the opposite limbs. Triceps Extensions Sit on an exercise ball or chair and plant your feet firmly on the floor. With a dumbbell in each hand, extend your arms fully in front of you at chest height. The discs of the dumbbells should be facing the ceiling. Raise your arms up over your head, then bend your elbows and lower the dumbbells behind you, until they are level with your ears. Reverse the movement and repeat. Floor Squats Stand with your feet slightly wider than shoulder-width apart and place your hands on the top of an exercise ball. Push the ball outward as you bend your knees and lower your hips into a squat, keeping your abs tight and back straight. Engaging your glutes, pull the ball towards you again as you stand. Wall Pushups Stand a few feet away from a wall, then place your hands on it, slightly wider than shoulder-width apart. Engaging your core, bend at the elbows and lower your chest towards the wall until your elbows form 90-degree angles. Push your body back to the starting position and repeat. One Arm Rows Place your left foot on a step or box. Grab a dumbbell in your right hand and prop your left hand on your left thigh for support. Fully extend your right arm at your side and bend over so that your back is parallel to the ground. Engaging your back, bend at the elbow and pull the weight up to your torso. Slowly straighten your arm again to return to starting position. Perform 12 reps on each side. Lateral Raises Stand with your feet hip-distance apart and hold a pair of dumbbells at your sides with your arms fully extended, palms facing your body. To perform the exercise, raise your arms up to chest height so that your body forms a T. Then, slowly lower them back into the starting position. Hammer Curls Stand with your feet hip-distance apart. Hold a dumbbell in each hand and fully extend your arms at your sides. Engage your biceps and keep your elbows still as your raise the dumbbells to your shoulders. Slowly lower the dumbbells back to the starting position. Seated Rotation Sit up straight on an exercise ball or chair with your feet flat on the floor, holding a dumbbell close to your chest with the discs facing the walls. Without moving your legs or hips, contract your abs and rotate your torso to the left, shifting the dumbbell with you. Return to center and repeat the movement on the right side.