A Very Simple, Very Effective Workout for Beginners

This post is for all the people who wan’t to get “in shape”, but don’t want to spend time learning about fancy-schmancy training techniques like HIIT or HIRT or Occlusion Training or Neural Activation.

This program consists of:

  • 3-5 workouts per week (the more the better)
  • With each workout lasting 30 minutes
  • There are 2 Resistance Training workouts, and
  • 1-3 Cardio-Vascular workouts
  • If you choose to do all 5 workouts in a week, the order is – Cardio – Resistance – Cardio – Resistance – Cardio 
  • 4 Workouts – Cardio – Resistance – Cardio – Resistance 
  • 3 Workouts – Resistance – Cardio – Resistance 


Resistance Workout # 1

  • 5 Movements / Exercises
  • 30 Minutes
  • Max reps in 30 minutes
  • Compete each movement smoothly – no bouncing or jerking or cheating

In this workout, you will perform the exercises in a circuit fashion.

This means you will perform one set of Exercise #1, then one set of #2, then #3, then #4, then #5, and then start all over with #1.

I want you perform between 5 and 20 repetitions during each set. The number doesn’t really matter. What I want you to focus on is that each rep is smooth and controlled with no bouncing or jerking or cheating.

Keep doing set after set until the 30 minutes is complete – set a timer.

Each workout, I want you to try and increase the number of repetitions you perform.

Movements / Exercises / Equipment
  • 1 Arm Vertical Push / Overhead Press – Dumbbells, Strength Bands, Soup Cans, etc
  • Horizontal Pull / Row – Bodyweight, Strength Bands
  • 2 Leg Squat – Bodyweight, Goblet Squat
  • Plank / Roll-Out – Bodyweight, Ab Wheel
  • Weighted Carry – Dumbbells, Suitcase, Case of Bottled Water, Small Child, etc

Resistance Workout # 2

Same protocol as Workout #1

  • 5 Movements / Exercises
  • 30 Minutes
  • Max reps in 30 minutes
  • Compete each movement smoothly – no bouncing or jerking or cheating

Movements / Exercises

  • Vertical Pull – 
  • Horizontal Push
  • Hip Bridge
  • Rotate
  • Weighted Carry

Cardio-Vascular Workout 

  • 20-60 minutes
  • Walking, running, cycling, rowing, swimming
  • At a heart rate – (180 – your age) – Beats per Minute, or
  • At a pace where you can talk but don’t want to.