FREE Beginners Workout Schedule and Log Printable

I have officially been going to the gym for the last 2 days. Today, I ache but I have a Zumba class tonight. And BARRE class tomorrow. And Boxfit on Friday and Sunday. You get the gist – I’m keeping it mixed and regular.

So, my actual workout schedule looks something like this:

Monday: LBT class followed by Yoga class. (1 hr 45 mins; strength & flexibility)
Tuesday: Core class (30 minutes of pure torture; strength)
Wednesday: Zumba (45 minutes; cardio)
Thursday: Beginners Cardio (45 minutes; cardio)
Friday: Boxfit (45 minutes; cardio)
Saturday: Beginners Strength (30-45 minutes; strength)
Sunday: Boxfit (45 minutes; cardio)

Total time spent: 4 hours and 25 minutes (6 hours inc. Monday)

The ideal amount of hours in the gym a week should be no more than 7.5 hours as this has been scientifically proven to have a negative effect on mental health with sharp increases in anxiety and depression (but bare in mind only 1 lot of research has been done into this so it’s still a bit iffy).

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For those who have no interest in classes, you can find tonnes of workouts on Pinterest. I also use for inspiration. The most important thing is knowing: you can’t just do cardio. You need to do some strength training otherwise you will burn fat and muscle during cardio without building up your muscle. Make sure you work up a sweat. Even if you only manage 15 minutes on the treadmill and 15 minutes of leg presses, seated crunches and shoulder presses to begin with – it’s always better than doing nothing.

You’ll notice that even though I have plans for 7 days of Gym, 1 of those days is in italic and none of those days has over an hour. That’s because I don’t want to overdo it and hurt myself and end up not wanting to go back so Monday will commence when I feel ready for 7 days a week and is subject to change if I do decide to go.
After trying the Core class yesterday, I didn’t think I was going to go back – that shit HURTS. It is hard. I wanted to quit LOL. Mr Me reminded me that even though all of that is true… I didn’t quit – I stuck it out and I finished the class so I can do it. It just might seem extremely a bit hard at first.

If I feel able, after a class I will do some cardio for 20-30 minutes on the treadmill or cross trainer but sometimes I willjust go home. Basically, I want to get fit without making myself feel bad for missing a day at the gym or choosing to eat fish and chips or an indian on a Friday.

For those looking for something a little less crazy than my schedule, I’ve created a simple beginners routine based around the gym as well as a workout log so you can track your workouts and successes!

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UMB Beginners Workout Schedule and Log

The UMB Get Fit, Feel Good Motto

I will work harder and eat better to feel stronger.
When I feel like quitting, I will remember why I started.
It won’t be easy and sometimes, I will have to push harder than ever
But it will be worth it.
Some days, I will think of excuses not to workout
But I will workout anyways because
A 1 hour workout is only 4% of the day.
Food is not a treat so I will eat without feeling guilty,
No matter what I eat.
Tomorrow is a new day
So don’t worry about what you didn’t do yesterday.
If I’m not sweating like a dog,
I didn’t work hard enough. Keep going!
I’m awesome every day, no matter what.
Everyone starts somewhere –
Don’t be afraid of being a beginner.
It’s hard to beat a person who doesn’t give up
So never give up!
Thinking about going to the gym
Burns between 0 and 0 calories. Do it!

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  1. Ana Ojha says:

    Great guide! My goal for this year is to workout regularly, no matter how busy my schedule is!

  2. very useful information! Overwork is always the greatest mistake people do when it comes to fitness!

    1. Unsigned, Emmie says:

      It’s so easy to do it though! I’m trying to stick to 5 days a week at the moment and knowing when to take a rest day by how my body feels xo

  3. Ana De-Jesus says:

    Zumba is a lot of fun. I like that you keep the classes short as you said you don’t want to overdo it!

    1. Unsigned, Emmie says:

      The Zumba class I go to was like a class for duracell bunnies – It was insane but so fun!! I did Boxfit for 45 minutes on Friday and my right arm has been killing me all weekend LOL xo

  4. The printable will be a big help to achieve exercise/fitness goals. I always believed in visualization. To have a constant reminder of goals and what progress has been made makes me work even harder to move closer to the goal. I’m saving this post, printing the schedule and log and sharing it with friends too. Thanks a lot!

    1. Unsigned, Emmie says:

      Thank you for your comment and I really hope it makes a difference for you! Let me know what your friends think as well xo

  5. Great post, I need to get back into exercise, it has a huge impact on my mood

    1. Unsigned, Emmie says:

      A massive part of getting active this year is to do with my mental health and the hope it will make a difference. xo

  6. Mariam says:

    Great post! I work out at home and I’ve been struggling to motivate myself post Xmas. I will be printing out that mantra and sticking it by my exercise bike. Thanks for sharing.

    1. Unsigned, Emmie says:

      Aww I’m totally psyched to hear that something in my post is good for you! I hope it helps you on the days that you just don’t want to get it done! xo

  7. Kimberly C. says:

    I am an avid gymrat, but I can see how this would help gym newbies. It’s hard to stay on schedule. Nice.

    1. Unsigned, Emmie says:

      I can see how this would be too simple for the dedicated gym goer but I think it’s nice to provide something for newbies to feel like they know what they;re doing xo

  8. nbosken says:

    I really need to develop a routine in regards to working out. This is great motivation! I also love that motto.

    1. Unsigned, Emmie says:

      Start small and simple xo

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