30 Days To A Healthier, More “Fitter” You Series! (Sample Workout Plans)

workout“It is health that is real wealth and not pieces of gold and silver.” ~ Mahatma Gandhi

Yesterday I provided a way for you to test your current level of fitness so that you could have a better idea of where to begin.

Today I am providing some sample workout plans based on your current level of intensity.  

These workout plans include all three levels of fitness; aerobics (cardiovascular exercise), resistance training (strength exercise) and stretching (flexibility exercise). 

You can use these sample workouts as a guide to gradually work your way up to the desired level of fitness that best suits your individual needs and desires.

It is up to you to choose which types of exercise work best for you in the categories of aerobics, resistance/strength and stretching.  

The best workout plan is the one that you design for yourself  by choosing exercises that you personally enjoy and will  stick with!

Sometimes the best exercise plans are the ones where you simply reject the mainstream crowd by getting comfortable just doing what’s healthy, fun and enjoyable for you, regardless of what other people might say about it! 

Disclaimer: Refer to the health and fitness questionnaire  and always consult a qualified medical professional before beginning any new exercise program.

Level 1

Basic Beginner (Light) Workout – 10 minutes, 2 to 3 times a week

 Level 2

Beginner (Light) Workout  – 21 minutes, 3 to 4 times a week

  • 10 minutes light aerobics  
  • 6 minutes resistance/strength training  
  • 5 minutes stretching

 Level 3

Intermediate (Moderate) Workout – 40 minutes, 4 to 5 times a week

  • 20 minutes moderate/high aerobics  
  • 10 minutes resistance/strength training
  • 10 minutes stretching

 Level 4

Advanced (Vigorous) Workout – 55 minutes, 5 times a week 

  • 30 minutes moderate/high aerobics
  • 15 minutes resistance/strength training
  • 10 minutes stretching

While you exercise not only are you getting stronger, burning fat, improving your cardiac function and increasing your flexibility but your body is also producing antibodies.

These antibodies are a type of protein the immune system produces that react to antigens (such as bacteria or viruses) by hunting them down and destroying them.

When you eat a healthy diet you can also ensure that your body and immunity run smoothly by rounding out your plate with plenty of colorful servings of fruits and veggies, plus 8 to 10 glasses of water a day, at the very least.  

For ideas on how to create a balanced meal plan, refer to my article (here) from last months series – 31 Days, To A Healthier, More Nutritious You – Series! 

For more on healthy living with a positive approach Click here to get a complimentary online hand-guide of “The Livings Key Principles – For Creating Wholeness, Peace and Health From The Inside Out!”

Healthy Blessings,

Gena Livings


  1. Hi Gena,

    You bring up a good point. It is good to know the basics of exercise but at the same time, following what others are doing is a good starting point. Eventually, on this path to your fitness goals, you’ll want to learn more about your body and pay close attention to what works and what doesn’t and also scale up on the progress. Great tips you’ve shared today!
    Nate recently posted…5 Simple Reasons Why You Need to Focus on the End ResultMy Profile

    • Well said Nate! You hit the nail directly on the head! 🙂 🙂

      Thank you for commenting today!

      Healthy blessings,
      Gena 🙂

  2. I really enjoy reading the info on your site…very practical, useful information. As an older woman, I find the info about resistance training very helpful. Thanks for the good work.
    Susan recently posted…Quick and Easy Meals: Yummy Hamburger SoupMy Profile

    • Hello Susan,

      I am so glad to know that the information that I’m providing is helpful to you!
      Every person is at a different fitness level so it’s important to find exercises that you enjoy and also offer a sense of well-being.

      Healthy blessings,

  3. I like this plan! I am trying so hard to get into gear and start working out. It can be so tiring to think of WHEN to do so and how to fit it in my schedule. Though, when the beginning workout is just ten minutes, I have no excuse!
    Krystal recently posted…Fair Photography | Click Chicks Photography Link UpMy Profile

    • Hi Krystal!
      I am so glad that you like these sample workout plans!!
      Yes, the 10 minute workout is “wonderful” for your health and well-being and will get your motivation going!
      You will find that as you begin this process you will gain momentum and eventually work your way up as you go along.
      Just remember to Have FUN and enjoy the process!!

      Health blessings,
      Gena 🙂

  4. I have just done an hours power walk 🙂
    I feel refreshed!
    Sophie Bowns recently posted…Theodore- Chapter 30My Profile

    • Sophie, that’s great!!!!
      I love power walking, it’s my favorite exercise. I always feel refreshed and energized afterwards!!
      Healthy blessings,
      Gena 🙂

  5. Really good tips on how to get started and improve on your exercise plan here. I can’t believe I used to be on the advanced level 4 only a few years ago. It gives me something to aim at and I can’t wait to get started. At least I’m already doing the healthy eating part so I’m halfway there already.

    • Hi Andrea!
      Thank you so much for commenting today!
      I am so glad that you like all my tips and suggestions for creating a “fitter” you!
      I have no doubt that if you truly want to achieve that same level of fitness again you will do it and there will be nothing stopping you!

      Healthy blessings,
      Gena 🙂

  6. I use a variety of levels throughout the training period. Some days when cross training, I may take it down a notch or two, while other times I keep it at high intensity.

    Hitting a plateau can be frustrating, so changing it up often keeps my body from getting used to the same old routine. Gotta shock the system!

    Great article.
    Penny McDaniel recently posted…Getting Back To GoodMy Profile

    • Hi Penny!
      I absolutely love cross training and I get into that on a deeper level with my coaching clients once they are
      ready to pursue this type of training.
      I totally agree that mixing up the routine is a way to blast through those frustrating plateau’s!!
      Thank you for commenting!
      Healthy blessings,
      Gena 🙂

  7. Hi Gena!

    These are GREAT sample plans for anyone to get started! Tonight I’m training MMA (mixed martial arts) followed by Brazilian Jiu-Jitsu. I’ll let you know if I can walk tomorrow 😉
    Peggy Nolan recently posted…You Don’t Want To Miss This!My Profile

    • Hi Peggy,
      Thank you for reading my article today and commenting!
      You have a “powerhouse” training schedule! I just love that! 🙂
      You Go Girl!!!!
      Healthy blessings,

  8. Hi Gena, this is a great plan to start the work out. will diet also vary based upon the level of exercise we choose?
    Amar Naik recently posted…Two Items or the Number TwoMy Profile

    • Hello Amar,

      When I work with my coaching clients, I help to create a nutrition program based on their individual needs, fitness levels and requirements. This is something that we work on together to tailor according to their program.

      Thank you for commenting,
      Healthy blessings,
      Gena 🙂

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