Are you someone who always plans to work out but never gets started? Don’t worry we’ve all been there at some point. Sometimes we think that starting a fitness routine will require a lot of time and energy and you might not be ready to keep up with it. Don’t let such thoughts get in the way of you and a fitter you. Read on and we’ll help you build a habit of working out daily with new exciting exercises every day for 14 days straight. Swipe up!
From Day 1 to 14: Daywise Exercise Plan
When you’re building new habits, start with small things that you can stick with even on your worst day when you don’t feel like doing anything. Keeping that in mind, here is a list of simple exercise challenges that’ll help you get momentum to start a physical fitness routine without committing too much:
Day 1: Stretch It Out
Start off with 10–15-minute stretching of your full body. Stretching prepares your muscles for the workouts ahead, avoiding injury. You can do it for 20-30 minutes if you’re liking it already.
Day 2: Cardio Blast
Get ready for a 20-30-minutes jog, dance, bike ride, brisk walking. It will get your heart pumping and boost metabolism.
Day 3: Rest & Recover
Do little exercises, have a short walk or do some light stretching. Take protein-rich EAA shakes to help with muscle growth and recovery.
Day 4: Bodyweight Strength
It’s time to use your body weight and do 30-minute push-ups, squats, lungs. Do 3 sets of 10-15 reps per exercise.
Day 5: Cardio + Core
Do a 20-minute jog or HIIT, then finish with 10 minutes of core work like planks, crunches, and leg raises.
Day 6: Flexibility & Mobility
Enjoy 20 minutes for yoga or deep stretching to boost flexibility and promote muscle recovery.
Day 7: Rest Day
Go easy and do walking, light stretching, or simply relax and recover.
Tip: If you want to lose weight, you can take L-carnitine combined with diet and exercise.
Day 8: Full-Body Strength
It’s the day to push yourself a bit. Grab those dumbbells (or water bottles if you’re at home) and do 30-minute full-body strength movements like squats, bicep curls, and shoulder presses. Do 3 sets of 12-15 reps.
Day 9: Cardio & Lower Body
Hit the track with a 20-minute run. Finish this workout with 3 sets of lunges and squats.
Day 10: Active Recovery
Relax this day with light walking, stretching, or yoga practice. Keep your body moving for 20-30 minutes.
Day 11: Upper Body Strength
Engage your upper body with exercises like push-ups, triceps dips, and shoulder presses. Do it for 30 minutes.
Day 12: Cardio Blast
Spend 25 minutes this day doing high intensity workout like burpees, jumping jacks, high knees, etc., and you’ll feel amazing afterward.
Day 13: Flexibility & Core
Spend 20 minutes on flexibility (yoga or stretching) and finish with 10 minutes of core exercises.
Day 14: Rest and Celebration Day
Kudos to you for sticking along this long! This day do some stretching and foam rolling to keep your muscles flexible. Celebrate your victory lap.
Final Thoughts
You can break your cycle of inactivity by taking baby steps of exercising. Following this 2-week workout plan will keep you excited about your workout every day. These simple exercises can be done by absolute beginners. Remember to be consistent and keep it up after this challenge, and you’ll be stronger and healthier day by day!