Your Guide to a Daily Workout Routine for Men
If it’s been awhile since you had a regular exercise routine, it’s a good idea to start with beginning workout routines for men. Once you’ve acclimated to working out on a daily basis you can increase the intensity. The workout routine below can be modified for beginners. Either cut the suggested times in half or work at a reduced intensity level. Gradually build up as your strength and endurance increases.
Suggested Daily Workout Routine for Men
- Monday: 45 minutes of low-impact cardio like treadmill or an elliptical machine.
- Tuesday: Strength training – 45 minutes- once a week incorporate a core workout routine for men including incline sit ups, planks, leg lifts and ab machines. On your core day split your time between abs and back work.
- Wednesday: 45 minutes of interval cardio training. Use this day to boost your cardio endurance by working in intervals. After a 5 minute warm-up, ramp your heart rate up to 70%. Then spend 3 minutes in that zone, then push your heart rate to 80-85% of maximum for 1 minute, then back down to 70%. Continue to work in intervals until the last 10 minutes where you will want to gradually cool down.
- Thursday: Full body strength workout: Front Squats – 5 sets, 5 reps; Dips – 3 sets, 10 reps; Pullups – 3 sets, 10 reps; Incline Dumbell Press – 4 sets, 10 reps; Lunges – 30 seconds, 5 reps; Cardio Circut – 30 seconds each of Pushups, Situps, Jumping Jacks and Stair Climber with 30 second rest in between – 5 reps.
- Friday: Fat burn cardio. Spend 1 hour working at 60-65% of your max heart rate. You’ve pushed yourself hard during the middle of the week and now it’s time to let your body recuperate while still burning calories and stoking the metabolism.
- Saturday: Use this day for full-body workouts that push your endurance and build strength. This would be a great time to include a kettlebell workout. If you haven’t used a kettlebell before, check with your gym to see if they offer introductory classes. It is worthwhile to spend some time with a trainer learning all about the various exercises you can perform with a kettlebell.
- Sunday: While it’s a good idea to get in exercise every day of the week, try to spend at least one day per week doing an activity with friends and family. Go for a hike, play 9 holes of golf or challenge your buddy to a game of racquetball. Not only is it more fun to work out with friends but variety is an important element in any kind of workout routine. When you vary your exercise you challenge different muscle groups and give other areas of your body a chance to rest and recuperate. Plus, getting outdoors at least once a week is good for your body and your soul.
4 Day Workout Routine For Men
If you’re looking for a way to boost your overall body strength while also increasing endurance, you can use the above daily workout routine as a starting point and modify it slightly. Instead of working out every day, you can combine cardio and strength training each day to create an intense workout. For example, shorten the Wednesday program above to 20 minutes, then add the Thursday full-body workout to it. If you’re going to work out 4 days and alternate workout and rest days you can generally work out to a higher intensity since you will be following up with a rest day.
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Filed under: Fitness Tips | Tagged with: 4 day workout routine for men, beginning workout routines for men, core workout routine for men, daily workout routine for men, kettlebell workout