There are many options to choose from when considering a workout plan. In fact, it can be quite overwhelming, particularly for a beginner. What exercises and workouts are best for you and your skill level? We have created two gym workouts for beginners that will serve as a nice introduction to the fitness world.
Workout One: Full Body Dumbbell Workout
A strength-focused full body workout is one of the best gym workouts for beginners. Not only is it great for burning calories and gaining muscle in a more efficient timeframe, but it also allows you to target major muscle groups in one workout. This particular workout is performed in supersets, meaning you complete two exercises in one set with little to no rest in between the exercises. Equipment-wise, you will need just one set of dumbbells. Choose a weight that bests suits your skill level. It is always best to start with a lighter weight to ensure correct form. Complete each superset twice with a minute rest in between.
It is best to warm up your body before exercising. We recommend the using the Cross Trainer or walking on the Treadmill for 10 to 15 minutes.
- Deadlift (12 reps)
(Start with your feet hip-width apart and holding dumbbells in front of your hips. Hinge at the hips then knees to lower the dumbbells along the front of your legs. Once your torso is parallel to the ground, drive through the mid-foot to return to a standing position)
- Squat (12 reps)
This is a compound set that targets the same muscle groups – your legs. The Deadlift focuses on hamstrings and glutes, whereas Squats focus on squads and glutes.
- Russian Twist (24 reps – 12 on each side)
- Dumbbell Floor Press (12 reps)
(Lie on your back with your knees up and your feet flat on the ground. With your arms straight and the weights over your chest, slowly lower the weights until your upper arms touch the floor, and press the dumbbells back to the starting position)
In this superset, you are targeting two different muscle groups within a short amount of time. The Russian Twist works on your entire abdomen, while the Floor Press targets your chest, shoulders and triceps.
- Alternating Forward Lunges (24 reps – 12 on each leg)
- Reverse Fly (12 reps)
(Stand with your feet shoulder-width apart holding dumbbells in each hand. Hinge at the hips until your chest is almost parallel to the floor and allow the weights to hang straight down with your palms facing each other. Raise your arms out to your side squeezing the shoulder blades together. Pause at the top and slowly lower the weights back to the starting position)
This is another superset that targets various muscle groups. The Alternative Forward Lunges target your quads and glutes, while the Reverse Fly targets the muscles on the back of your shoulders, as well as your rhomboid and middle trapezius muscles.
Workout Two: Full Body HIIT
High Intensity Interval Training is one of the best gym workouts for beginners to increase endurance and encourage fat loss and toning. These short, intensive bursts of physical activity are often can a combination of bodyweight, strength and cardio exercises. The work-to-rest ratio does vary, however for this particular workout, perform each exercise for 45 seconds with a 15-second rest in between. Each circuit lasts for 5 minutes, so repeat them twice for a solid 20-minute workout.
Circuit 1 (Perform each exercise 45 seconds on with a 15 second rest)
- Jump Squat
- Push Ups
- High Knees
- Mountain Climbers (Start in the plank position, bring one knee forward under your chest, with the toes just off the ground. Return to the plank position and switch legs. Alternate your knees as fast as you can in a “running” motion)
Circuit 2 (Perform each exercise 45 seconds on with a 15 second rest)
- Kettlebell swing (Select a weight according to your fitness level. Start with your feet hip-width apart and the kettlebell hanging between your legs. Hinge at the hips with your knees slightly bent, and swing the kettlebell behind your knees. Drive your hips forward to stand up straight and squeeze your glutes. Swing the kettlebell no higher than chest level and let the weight swing back to repeat the exercise)
- Alternate lunges (Weights are optional for this exercise)
- Bicycle Crunches
For more information about the correct technique of these exercises, speak to one of our personal trainers at your local Planet Fitness gym.
Need Some Advice on Other Gym Workouts For Beginners?
If you would like more advice on the best gym workouts for beginners, or how you can work towards your fitness goals, we have a number of personal trainers at our locations, including Lambton, Belmont and Charlestown. For a customised workout program, get in touch with us or speak to one of our personal trainers at your nearest Planet Fitness gym.