5 Day Workout Routine

This 5-day workout routine is very helpful for people who are just getting started with cardio training and want to get fit and start a healthier lifestyle. This article will cover two different options for a 5-day workout routine: one more focused on cardio and one more focused on mobility and just staying active.

Starting your fitness or health journey can be intimidating, but there are so many benefits that physical activity can bring into your life. These include: a lower risk of developing cardiovascular disease, reducing the chances you’ll suffer from diabetes and even keeping us youthful in appearance!

One of the biggest hurdles to getting started with fitness is overhauling your lifestyle. Many people will go from zero to 100, instead of easing into it. Instead of setting yourself up for a routine you can’t stick to, try easing into it. You can make time for your new workout routine by doing the following things: setting reminders on your phone, scheduling in your workouts or reducing your screen time. 

5 day workout plan ideas

The CDC recommends that you implement at least 150 minutes of physical activity each week. While that sounds complicated, it can be summarized into four words “Move more and sit less.” They recommend moving for at least 30 minutes, five days per week, with at least two strength-focused sessions. This guide meets those guidelines.

Day one: Spin class

Spin classes are a mind blowing and heart pumping cardio workout. Most spin classes offer a high energy, low impact, full body workout for people of all ages and fitness levels in a judgement-free environment. Whether you want to start your day strong or melt away the stress of the day, spin class is a great workout that will increase your cardio fitness and build muscles.

Day two: Yoga

Yoga is an ancient meditative and movement practice that has evolved into one of the most popular workouts worldwide. Yoga classes may vary in style and intensity, but most will focus on movement that will stretch and strengthen all of your muscles. Each class will incorporate traditional abdominal work, asana (postures) and breath work – all with an emphasis on developing the power that lies at the core center of the body.

Day three: Strength training

Strength training is a foundational part of any workout routine. Strength training is the action of working with resistance—moving an object like a kettlebell, a resistance band, your own bodyweight, a dumbbell— which creates tiny tears in your muscles. In the hours and days following a workout, your body regenerates and repairs these tears. The muscle becomes stronger and can more easily move that same weight again the next time you repeat the movement. The CDC recommends that you implement strength training at least twice a week.

Day four: Boxing class

Boxing is a fast-moving, hand-to-hand combat sport that was first formally documented in the late 1600s, though humans may have been fighting other humans since the dawn of the species. It differs from sports like wrestling or karate in that contact with your opponent can be made only with the hands (in most cases, hands sheathed in boxing gloves) or, if you’re kickboxing, the hands and legs. It features different types of punches and kicks in coordinated sequences that train the body to move quickly and forcefully.

Boxing workouts can take many forms, depending on the gym or type of class. In a class setting, there may or may not be sparring, where you’re paired “in combat” with another participant; most likely, you will be working with punching bags, standing kickboxing bags or pads, which a partner will hold and you will hit. Although you don’t take down your opponent—or your fake punching bag opponent—with your entire body, the sport relies on every muscle for balance, endurance and agility. You’re moving a lot and exerting a lot of force with every movement.

Day five: Yoga

Another day of yoga will help you reduce soreness and increase flexibility and mobility. At a minimum, yoga should be implemented at least once per week, but yoga twice a week is ideal.

Day six and seven: Rest

You can choose to split your rest days up, or keep them back to back. This routine implements rest days on the weekends, but that doesn’t mean you should be immobile. The beauty of building an active lifestyle is that you can find movement that you enjoy, instead of focusing on the calorie burn! Try going on a walk or stretching on your next rest day.

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Callahan is a fitness enthusiast who moonlights on the growth team at ClassPass. She's a certified fitness trainer, with years of fitness experience both inside and outside of the gym. When she's not working you can find her pursuing her passion projects as editor of Trek Montana, contributing writer to the Ultimate Nashville Bach Planning Site and Plan Your Bach.
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