1-Hour Gym Workout for Beginners: Simple Moves, Good Results

Starting your fitness journey at the gym may sound intimidating. This is no wonder, because beginners with no experience imagine strenuous workouts that will leave them out of breath for the first 5 minutes, so sustaining motivation and energy for a full hour seems impossible. 

Yet, this article on a 1-hour gym workout for beginners: simple moves, good results will debunk your fears. It will help you build strength and endurance and feel empowered and proud of yourself.

The key to success for beginners is focusing on proper form, consistency, and progression over time. This workout combines cardio, strength training, and mobility, which gives your body a full-blown, balanced challenge without overtraining it. 

After this detailed review of prolific exercises, you’ll gain motivation to put on your sneakers and sports outfits and trek to the gym. Many activities here can also be performed at home, which is great if you can’t afford a gym membership or simply have no desire or time for a commute to live sessions somewhere else. 

How Long Should a Beginner Workout at the Gym?

If you’re starting out your fitness journey at the gym, it’s important to do it under the supervision of a personal trainer. The sweet spot for newbies could be 30 to 45 minutes, depending on your goals, energy, and schedule. 

A typical 30-45-minute workout is good because it contains: 

• 5-10 minutes of warm-up
• 20-25 minutes of strength training with weights
• 5-10 minutes for a cool-down session

However, if you have more time and stamina, upgrading your schedule to a full-blown 1-hour gym workout to build muscle and become stronger could be even more beneficial. During 60 minutes, you mix: 

• Cardio and resistance training
• Upper body and lower body
• Core work and mobility training
• Warm-ups and cool-downs

Don’t opt for quantity and aim to do everything of good quality. The ideal timing is purely individual. Although this article explores a 1-hour training session, that doesn’t mean you should push yourself for 60 minutes. Listen to your body by starting slow and allowing rest days in between. 

Your body will tell you when it’s ready for more – you’ll see more energy, less soreness, and better performance.

Read more: 5-Minute Walking Workout: A Quick Boost for Body and Mind

Is a 1-Hour Workout Good for Beginners?

Generally, yes, a 1-hour gym workout with or without weights is normal for beginners, as long as it’s smart, not extreme. The Mayo Clinic suggests that every adult should aim for at least 30 minutes of moderate physical activity a day (1).

And jazzing up to a full hour is even better. You’ll work your whole body by doing warm-ups, cardio, strength training, and cool-downs. In addition to the aforementioned points, a 1-hour workout is better as it helps you:

• Learn how to use gym equipment properly (this is essential)
• Take rest breaks between sets
• Focus on form instead of speed
• Move at your own pace without panic or pressure

Beginners should be wary of their possibilities and not grab super-heavy dumbbells to prove they’re more powerful. On the contrary, balance and gradual intensity matter more, as this will help you become stronger without hurting yourself. 

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If you’re a newbie, make sure that you drink enough water during a 60-minute training session, perfect your form for each exercise, and integrate rest days. In addition, making your rest days slightly active could benefit your muscle recovery. 

One study has shown that low-impact movements, such as swimming or walking between your workout days, may reduce muscle soreness after exercising (2). Active recovery days help your body replenish its stores of energy, which allows your body to repair muscles. 

How to Plan a 1-Hour Gym Workout as a Beginner

If you’re planning to customize a 1-hour gym workout for beginners at home by yourself, it’s important to analyze your current fitness level and find compatible exercises. 

Every workout session should involve a mix of cardio, strength, and mobility. Before you commit to your workout plan, it’s nice to have some weights and resistance bands at home to do certain exercises with greater intensity. If you can’t afford weights, there’s nothing wrong with using alternatives such as water bottles instead of dumbbells. 

Those who choose to train at home instead of the gym should always search for ways to make their home workout as good as one that is done at the gym. Your body won’t be able to tell the difference between a 5-pound dumbbell and a 5-pound water bottle. Finding ways to work out at home will only help you improve your overall fitness. Using alternatives to weights is an amazing option, as long as they give you the same workout intensity that a gym would provide. 

Many beginners start with a 1-hour calisthenics workout where they work out mostly with their bodies without using weights. Squats, lunges, or push-ups are great examples of exercises that require no weights. 

Let’s look at a simple plan for your home training for 60 minutes:

1. Warm up for 10 minutes. If you don’t have a treadmill, walk in place slowly and then speed up. Use dynamic stretches, such as arm circles and hip openers.
2. Do upper-body, lower-body, and core-strengthening training with weights or alternatives for 40 minutes.
3. Finish your training with a cool down for 10 minutes.

Those beginners who want to pull off a 1-hour gym workout outside their home at the fitness center should hire a trainer for help. Here’s why:

• A trainer teaches you how to move correctly and safely. This helps you avoid injuries and target the right muscles.
• Trainers create a training plan based on your body shape, goals, and fitness level.
• A trainer helps you stay consistent. When someone’s waiting for you and tracking your progress, it’s harder to skip the gym.
• A good trainer will teach you how to balance cardio, strength, and recovery to avoid plateaus or burnout.
• A trainer often becomes your fitness pal. They’ll listen and encourage you to perform more challenging workouts.

What Is a Customizable 1-Hour Gym Workout for Beginners?

If you’re looking for a 1-hour gym workout to lose weight, or tone up, check out this customizable 60-minute training for beginners: 

Warm-Up (10 Minutes)

• 6-minute brisk walk on a treadmill or light cycling
• Dynamic stretches (90-90 hip openers, arm circles)
• 1 minute of jumping jacks

How to do 90-90 hip openers: 

1. Start by taking a seat on the ground with one leg bent in front of your body and the other bent behind it.
2. Your knees should form a 90-degree angle.
3. From this position, then lean forward toward the front leg as if looking over a cliff.
4. Let your torso approach the ground and hold this position for 3-5 seconds. You should feel a slight stretch in your back/lower body.
5. Return to the starting position by taking a breath out and allowing your torso to become upright again.
6. Repeat this movement with the opposite leg in front and aim for 5 to 8 reps.

How to do arm circles: 

1. Stand straight with your arms extended to the sides.
2. Start making small circles forward and make them progressively bigger, exercising for a total of 30 seconds.
3. Reverse the circles for an additional 30 seconds.

How to do jumping jacks: 

1. Jump with your legs out, raising your arms overhead at the same time, and then return to the center.
2. Repeat for 60 seconds.

Strength Training (30 Minutes)

Perform upper body, lower body, and core moves (2 sets of 10-12 reps):

Upper-Body Options

• Lat pulldown (machine)
• Chest press
• Bent-over rows
• Dumbbell shoulder press
• Bicep curls

Dumbbell shoulder press instruction:

1. Grab a not-too-heavy dumbbell in each hand at shoulder height.
2. As you breathe out, press them up overhead to fully extend your arms.
3. Breathe in as you slowly lower the weights back to the starting position.

Chest press instructions:

1. Lie on a bench or sit at the chest press machine.
2. Breathe out and push the dumbbells or handles away from your chest by extending your arms.
3. Lower back down slowly as you take a breath in and return to the starting position.

Lat pulldown (machine) instructions:

1. Using a wide grip bar fixed overhead at a lat pulldown machine, take a seat and reach for the bar with your palms facing away from you.
2. Pull it down toward your chest, trying to squeeze your shoulder blades at the bottom of the movement.
3. Control the weight as the bar returns back up and the weight stack starts to fall back to the starting position.
4. Focus on proper breathing technique and controlling the weight as it returns to the starting spot.

Bicep curls instructions:

1. Hold dumbbells with your palms facing up.
2. Breathe out and start to curl the dumbbells up toward your shoulders.
3. Breathe in to return to the starting position and focus on slowly lowering the weight back down toward your waist.
4. Keep your elbows close to your sides throughout this movement.
5. Avoid moving too quickly on the raising and lowering phases. Being able to control the lowering phase (eccentric) is essential for performing a bicep curl correctly.

Bent-over rows instructions:

1. Grab your weights in both arms and hinge your hips at about a 45-degree angle, with your back straight and your core engaged.
2. Exhale, lifting the weights toward your body.
3. At the top of this movement, your shoulder blades will come together and you will hold the dumbbells for a slight pause.
4. Inhale and let the weight lower back down to the starting point. Make sure to control this descent.

Lower-Body Options

• Glute bridges
• Leg press machine
• Romanian deadlifts
• Goblet squats
• Single deadlifts

Goblet squats instructions:

1. Stand with your feet shoulder-width apart and your toes pointing out slightly.
2. Hold a dumbbell with both hands close to your chest.
3. Lower your hips back to do a squat, keeping your chest up.
4. Press through your heels to stand.

Leg press machine instructions:

1. Sit with your feet on the platform, shoulder-width apart.
2. Push the weight up, trying not to lock your knees.
3. Lower back down slowly until your knees are at 90°.
4. Keep your back against the pad.
5. Focus on power as you push the weight away from your body and on control as you lower the weight back to your body.

Glute bridges instructions:

1. Lie on your back, bend your knees, and place your feet on the floor.
2. Engage your core and push your hips up to the sky, squeezing your glutes at the top of the movement.
3. Pause for a second at the top, then lower back down slowly.
4. For more intensity, place a dumbbell on your hips.

Romanian deadlift instructions:

1. Stand with your feet hip-width apart, your knees slightly bent, and a dumbbell in each hand.
2. Hinge forward at your hips and bend your knees. Keeping your back flat, slowly lower both dumbbells along your shins.
3. With your core engaged, press through your heels to stand up and return to the starting position.
4. Pause at the top and squeeze your butt. That’s 1 rep.

Single deadlift instructions:

1. Stand with your feet together, holding dumbbells in your hands in front of your legs, or keep one hand free for more balance.
2. Engage your core and keep your chest lifted.
3. Shift your weight onto one leg. Keep a soft bend in the standing knee to avoid injuries.
4. Hinge at your hips, slowly lowering your torso forward while lifting the opposite leg straight behind you. Keep your back straight.
5. Lower until you feel a stretch in your hamstring.
6. Engage your glutes to slowly return to the upright start position.
7. Move slowly with control.

Core Options

• Plank (30 sec-1 min)
• Bicycle crunches
• Half-kneeling wood chop

Plank instructions:

1. Start on your forearms and toes, creating a straight line from head to toes.
2. Take a big breath in through your chest and then breathe out through your stomach to engage your core.
3. Hold for 30-60 seconds and focus on this breathing pattern throughout the hold. This will work to tighten your abdomen and allow you to get some air in.
4. Don’t allow your hips to rise too high and focus on creating a straight line throughout your body.

If you find it too difficult, do the plank with your elbows fully extended and on your palms. Later, you’ll get strong enough to perform it on your forearms. 

Bicycle crunches instructions:

1. Lie on your back with your hands behind your head.
2. Bring the opposite elbow to the opposite knee as you extend the other leg.
3. Switch sides in a pedaling motion.
4. Keep your movements slow and controlled.

Half-kneeling wood chop instructions:

1. Get on your knees and step one leg a few feet in front of the other, with the knee bent at 90 degrees. Grab a light-to-medium dumbbell with both hands.
2. Pull the weight diagonally down and across your body toward the opposite hip, twisting your torso as you go.
3. Keep your back straight and core tight throughout the motion.
4. Bring the dumbbell back down to the starting position. Don’t drop the weight too fast.
5. Do all your reps on one side, then repeat on the other side.

End with Cardio (10 Minutes)

Choose anything that will work best for you on this day:

• 10-minute incline walk on a treadmill
• Steady cycling for 10 minutes

Don’t forget to cool down and stretch your body for an additional 10 minutes after your cardio session. Good options are:

• Hamstring stretch: Sit and reach for your toes, keeping your legs straight, or slightly bend them if you’re not flexible enough.
• Quad stretch: Stand and pull one foot toward your glutes.
• Shoulder stretch: Bring one arm across your chest and gently pull it close.
• Take a foam roller to massage tight muscles, roll slowly, and breathe deeply.

There are other stretching finishers you can fish out online after each beginner gym routine for weight loss. Hopefully, this easy and detailed 1-hour gym workout will help you start on your new fitness journey. 

Read more: Hybrid Calisthenics Routine: How to Get Real Results

What Happens if I Work Out for 1 Hour Every Day?

There are numerous benefits to working out daily: 

Benefit #1: You’ll become less sedentary and boost your discipline. 

Benefit #2: You’ll be closer to your fitness goals. Exercising controls your weight, which is good for your health (3).

Benefit #3: You may combat different diseases. Regular exercise can help decrease the risk of falls, stroke, depression, high blood pressure, and other conditions (3).

Benefit #4: You’ll improve your mood and become more energetic. Training stimulates chemicals that make you feel happier. It also activates your cardiovascular system, which will improve your energy levels (3).

Benefit #5: You may sleep better (3).

Benefit #6: Your sex life may get better because of your mood boost and more energy to “work out” in bed (3).

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Is It OK to Go to the Gym Every Day as a Beginner?

Generally, it can be okay to go to the gym daily as a beginner if you structure your routine thoughtfully, but it is by no means a requirement for beginners or even advanced fitness enthusiasts. 

Training the same muscle groups intensively every day can lead to potential risks. Two downsides are overtraining and injuries that can halt your progress and movements. 

Therefore, it’s better to integrate active rest days between your strength training sessions. 

The best way to prevent these risks is to mix cardio, strength, flexibility, and rest days with lighter activities such as yoga or walking.

The Physical Activity Guidelines for Americans recommends adults do at least 150 minutes of moderate-intensity cardio plus at least two full-body strength sessions per week to support their well-being (4).

Frequently Asked Questions

• How many calories are burned in a 1-hour gym workout?

Caloric burn depends on a variety of factors, including your starting weight, workout intensity, and overall fitness levels. Those with more fitness experience tend to burn fewer calories in an identical session compared to beginners. That being said, you may burn between 200 and 600 calories per 60-minute gym session. 

• Will I lose weight if I exercise for 60 minutes a day?

Yes, you can lose weight if you exercise for 60 minutes daily as long as you complement your workouts with a diet that is balanced, healthy, and in a calorie deficit.  

• Should I do cardio or weights first?

Doing cardio or strength training first will depend on your goals. If you’re aiming to build muscle strength, tone up, and lift weights better, then do strength training first, while if you’re aiming to improve cardiovascular performance, then cardio should be first. Basically, whatever aspect of fitness you want to dedicate the most energy to should come first. For example, if you’re trying to set a personal record on bench press, you’ll want a majority of your energy to go toward that lift, so performing this before cardio would be best. On the other hand, if you want to run a marathon or even just a 10k, then it’s best to start with cardio and give all your energy to that. In addition, multiple studies have addressed the cardio vs. strength first debate. This one found that doing cardio before strength training may hinder your strength results (5). This further emphasizes our point about giving the majority of your energy to the exercise discipline you want to improve the most.

• Does cardio burn belly fat?

Yes, cardio exercises help reduce weight in your entire body, including your belly area, by increasing your total calories being burned. Combine an increased daily calorie burn with a nourishing calorie deficit diet and you’ll see fat loss. 

The Bottom Line

This article has explored 1-hour gym workouts for beginners with simple moves to get good results. It includes upper-body, lower-body, and core training mixed with cardio and a warm-up/cool-down routine. 

Beginners should start slowly and focus on perfecting their exercise technique. Make sure to avoid pain and listen to your body. Proper progress takes time and discipline. Integrate active rest days with activities such as walking in between your workout sessions for muscle recovery. Have fun with your workout!