by Debra Frank

Created on: December 31, 2008

Did you enjoy too many Christmas cookies? Have you been a relaxed couch potato for the past few weeks? It's time to get back in shape with a new workout routine. With the economy the way it is, many are trying to cut back on spending. With this routine, you do not need to join a gym or buy expensive equipment. As a safety reminder, always check with your physician before beginning a new exercise plan.

The beginner's workout

1. Warm up activities (3 minutes)

Set your oven timer for three minutes. Simply walk or march in place. You can even vacuum or tidy the house while you are at it. Warm up those muscles. Get moving!

2. Upper body exercises

Choose two or three exercises designed to strengthen your neck, chest and/or arms. Do one or twos sets of ten repetitions of the exercises you choose. Examples include:

- lifting dumbbells or other one to three pound objects

- Push-ups, modified to your ability. You can even do these standing next to a wall.

3. Aerobic activities (3 minutes)

Set the timer and increase the intensity of your movements. You can walk briskly, or dance. If you are too short of breath to talk while doing this, you are working too hard.

4. Mid-body Exercises

Choose two or three exercises designed to tone your abdomen, waist, and back. Do one or twos sets of ten repetitions of the exercises you choose. Examples include:

- Sit-ups

- Leg lifts

- Opposite toe touches

5. Intense Aerobic activity (3 minutes)

Once again, set that timer. This should me the part of the workout in which you are working your hardest. Examples of activities at this level include jogging in place, jumping jacks, or walking up and down stairs. If you cannot maintain this level of activity for three minutes, slow down to the previous intensity level. You can work on building your endurance.

6. Lower body exercises

Now do exercises that strengthen you legs and buttocks. Again choose two or three different exercises and do 10 repetitions of each. Examples include:

- Squats

- Lunges

- Hamstring curls For these you stand with legs slightly apart, and bend you leg back as if you are trying to kick your own back-end. Doing this with each leg counts as one repetition.

7. Aerobic activities (3 minutes)

Set the timer again! It's time for more aerobic activity. You should slow the intensity back down to a walk or march.

8. Stretching exercises

Almost finished! The best time to stretch is when your muscles are warm. Stretches also help to prevent cramping and muscle pain later. There are lots of ways give those post workout muscles a good stretch including yoga poses, leaning over and touching your toes, reaching for the ceiling, or giving yourself a great big hug.

Increasing the challenge

Eventually, this routine will seem easy and you will need more of a challenge to continue to further condition your body. You may not have found this work out challenging enough from the get-go. To step-up the challenge, simply increase your aerobic activity time by one minute intervals. Also, you can add more repetitions of the exercises or more sets of the exercises to further strengthen muscle tissue.

Variety is the spice of life

To keep your new exercise regime from becoming old hat, come up with new aerobic activities and exercises. I frequently read health magazines and related websites to get new ideas. Also, you may consider doing the above workout every other day and finding a different activity on the "off" day such as a 30 minute walk. I like to spend a little time walking in the woods, swimming at the local recreational center, or getting some activity playing with my Nintendo Wii.

The key to a good workout is just that, working out. You don't become fit if you are not active. Have fun. Move strong. Exercise daily.

Learn more about this author, Debra Frank.
Click here to send this author comments or questions.