4-Week Beginner Plan Blends Strength and Cardio

The Women’s Health beginner program lays out 4 weeks of exercise for people starting a routine. Sessions run 20 to 45 minutes and combine resistance work, optional aerobic activity, gentle movement and full rest. Strength days include preparation and recovery sequences. The plan also provides exercise directions and short videos demonstrating each movement.

Participants complete the five scheduled sessions whenever they fit, leaving two days for rest. Week 2 repeats the opening schedule, with progress coming from changing one element such as load, repetitions, sets or movement speed. Week 3 follows the prior week’s pattern, while stronger participants may add another total-body session. The final week includes six workouts and allows another adjustment to difficulty.

For aerobic training, the suggested choices include walking quickly, running, rowing, cycling and cardio machines. A beginner interval alternates 30 seconds of harder effort with 1 to 2 minutes at an easier level, continuing for 20 minutes. Low-key recovery activity lasts 20 minutes and may include walking, hiking, yoga, Pilates or an easy bike ride. Required gear includes hand weights, a weighted ball, kettlebells and a raised platform, though one set of weights can substitute for specialized items.