How To Structure Your Exercise Routine
How should you structure you exercise routine?
That’s a good question and it depends on you level of fitness and experience. We will break this into beginner, intermediate and advanced routines.
With all exercise, it is important to use proper form and technique. Rest days are also important for recovery and to minimise injury and overtraining.
NOTE: Please ensure it is safe for you to exercise before commencing. If you are new to exercise, or if you are intending to increase the amount or intensity of exercise, it is advised that you been given the thumbs-up from a medical practitioner.
Workout Routines
Certainly! Here's an example of how you can structure your workout routines for different fitness levels:
Beginner Workout Routine:
- Warm-up: 5 minutes of light cardio (e.g., brisk walking or cycling)
- Strength Training: Bodyweight exercises like squats, lunges, push-ups, and planks. Aim for 2-3 sets of 10-15 repetitions for each exercise.
- Cardiovascular Exercise: 20-30 minutes of moderate-intensity cardio, such as brisk walking, jogging, or cycling.
- Cool-down: 5 minutes of stretching exercises targeting major muscle groups.
Intermediate Workout Routine:
- Warm-up: 5-10 minutes of light cardio and dynamic stretching.
- Strength Training: Include a combination of bodyweight exercises and free weights or resistance machines. Perform 3-4 sets of 8-12 repetitions for each exercise, focusing on compound movements like squats, deadlifts, bench presses, and rows.
- Cardiovascular Exercise: Incorporate interval training by alternating between high-intensity bursts (e.g., sprinting) and moderate-intensity recovery periods. Aim for 30-40 minutes of cardio.
- Flexibility Training: Add 10-15 minutes of static stretching or yoga poses at the end of the workout.
Advanced Workout Routine:
- Warm-up: 10 minutes of dynamic stretching and a light cardio activity of your choice.
- Strength Training: Focus on heavier weights, compound lifts, and advanced exercises like weighted squats, deadlifts, pull-ups, and kettlebell swings. Aim for 4-5 sets of 6-8 repetitions.
- High-Intensity Interval Training (HIIT): Incorporate intense cardio intervals, such as sprints, burpees, box jumps, or battle ropes, with short recovery periods. Perform 20-30 minutes of HIIT workouts.
- Cross Training: Include activities like swimming, cycling, or boxing to challenge different muscle groups and prevent plateaus.
- Mobility and Flexibility: Dedicate 10-15 minutes to mobility exercises, foam rolling, or yoga to improve flexibility and prevent injuries.
Wear appropriate clothing (and running shoes if running) for performance, function, and free movement.
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