{"id":26502,"date":"2021-08-31T23:31:56","date_gmt":"2021-08-31T23:31:56","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26502"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"4-week-beginner-workout","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/","title":{"rendered":"4-Week Beginner Workout: A Comprehensive Guide To Get You Started"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#The_Best_Beginner_Workout_Routine\" >The Best Beginner Workout Routine<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Frequency\" >Frequency\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Intensity\" >Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Time\" >Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Type\" >Type<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#The_4-Week_Beginner_Workout_Program\" >The 4-Week Beginner Workout Program\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Directions\" >Directions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Exercises\" >Exercises\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Warm-Up\" >Warm-Up\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Cardio\" >Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Bodyweight_Strength_Workout\" >Bodyweight Strength Workout<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Tips_To_Get_You_Started\" >Tips To Get You Started<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Assess_Your_Fitness_Level\" >Assess Your Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Create_A_Balanced_Routine\" >Create A Balanced Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Start_Slow_And_Progress_Slowly\" >Start Slow And Progress Slowly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Allow_Time_For_Recovery\" >Allow Time For Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#When_In_Doubt_Take_A_Rest\" >When In Doubt, Take A Rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#How_To_Avoid_Burnout_And_Injury\" >How To Avoid Burnout And Injury<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Have_Compulsory_Recovery_Days\" >Have Compulsory Recovery Days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Change_Your_Diet\" >Change Your Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Get_Enough_Sleep\" >Get Enough Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Use_Proper_Form\" >Use Proper Form<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight \u2014 and even improve your sleep habits and self-esteem.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">However, starting a <a href=\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\">workout<\/a> routine is sometimes easier said than done. It can be hard to keep up your dedication to the gym or a training routine when your schedule is overloaded with a million other things from work to household responsibilities to travel and social engagements.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is you&#8217;re not alone &#8211; many beginners struggle to get started. In this article, you&#8217;ll find everything you need to know before getting started on your fitness journey. You&#8217;ll also find inspiration for creating a 4 week beginner workout plan.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Beginner_Workout_Routine\"><\/span><b>The Best Beginner Workout Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you haven\u2019t worked out in a while, or never picked up a dumbbell before in your life, you need to put some thought into which routine you choose to start with. It&#8217;s best to start slow, <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\">progress<\/a> steadily, and add more sets to strength exercises or more duration to your cardio workouts whenever you feel comfortable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Experts recommend following the F.I.T.T principle to set up a complete workout program. The program comprises four elements (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2011\/07000\/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Frequency\"><\/span><b>Frequency\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How often you exercise should be based on your experience level. Someone who is just getting started should aim for three days of cardio and three days of strength training a week.\u00a0 Over time, you can add more frequency to your cardio workouts as you build endurance and get more comfortable with exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4560458\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33430 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1024x576.png\" alt=\"4-week beginner workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4921.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/why-is-it-important-to-ease-into-an-exercise-program\/\">Why Is It Important To Ease Into An Exercise Program: Expert\u2019s Take On No-Rush Beginner Workouts<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intensity\"><\/span><b>Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">At the beginning, you should focus on cardio workouts at a <a href=\"https:\/\/betterme.world\/articles\/workouts-for-obese-beginners\/\">moderate intensity<\/a>. Rate your effort level between levels 5 and 6 of a 10-point perceived exertion scale (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4560458\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). As you advance, gradually change up intensities with interval training.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Time\"><\/span><b>Time<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The length of your workouts should vary depending on whether you&#8217;re performing cardiovascular or strength training exercises. Beginners are only advised to perform cardio exercises for 20-25 minutes. Each week, an extra 3-5 minutes can be added to the workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4560458\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginner strength <a href=\"https:\/\/betterme.world\/articles\/4-day-push-pull-workout-routine\/\">training exercises<\/a> should be performed in at least 3 sets of 8-12 reps. Depending on how long you rest between sets, your strength training session can take anywhere between 30-45 minutes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4560458\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). An extra set can be added each week, depending on your fitness level.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Type\"><\/span><b>Type<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The type of exercise can be <a href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\">stationary cycling<\/a>, running, or walking. Different exercises will use different muscles and keep both your body and mind engaged. Once you establish an exercise habit, consider trying a variety of activities to keep things interesting.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33434 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-1024x576.png\" alt=\"4-week beginner workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_4-Week_Beginner_Workout_Program\"><\/span><b>The 4-Week Beginner Workout Program\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The primary focus of the 4 week beginner <a href=\"https:\/\/betterme.world\/articles\/7-min-workout-calories\/\">workout<\/a> routine is to slowly build your body up to be able to take on more challenging workout routines. To achieve that goal, this workout will (<\/span><a href=\"https:\/\/medlineplus.gov\/exerciseandphysicalfitness.html\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve and increase your joints&#8217; range of motion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve your joints&#8217; stability<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strengthen your core muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Develop a consistent level of cardio<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Directions\"><\/span><b>Directions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Perform three bodyweight strength <a href=\"https:\/\/betterme.world\/articles\/the-6-day-workout-split\/\">workouts<\/a> per week and two cardio workouts per week including a minimum of three mobility\/range of motion routines per week. For example &#8211; warm up with a mobility routine, perform a bodyweight strength workout, and finish with cardio.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After four weeks, redo this plan but add some extra sets per exercise and at least 15 minutes of cardio into each session.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Exercises\"><\/span><b>Exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some exercises you can choose to include into your 4 week beginner workout routine weight loss. You can change the order of exercises, but maintain the frequency and intensity suggested in the directions above.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-32546 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1024x576.jpg\" alt=\"4-week beginner workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/4-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\">start using the BetterMe app<\/a> and overhaul your entire life! <\/strong><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><b>Warm-Up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Mobility\/range of motion exercises are <a href=\"https:\/\/betterme.world\/articles\/4-day-full-body-workout\/\">important<\/a> for both your physical and mental health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18545176\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). A little extra time to stretch can help you relieve stress, improve the quality of your workout, and stay injury-free. Some warm-up mobility moves are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder rotations<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elbow bends<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip and knee bends<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg lifts<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can also consider these warm-up stretches:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Open lizard<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Standing quad stretch<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring stretch<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-28958 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3414-1024x576.png\" alt=\"4-week beginner workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3414.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3414-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3414.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/07\/Frame-3414.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Cardio\"><\/span><b>Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">At the gym, use the treadmill or elliptical \u2013 start out at a moderate incline for 15-20 minutes to prepare your muscles for the workout. If you&#8217;re at home, you can go on a 20 minute brisk walk or jog (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4560458\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). In the house you can do any 10-15 minutes of these exercises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder circles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High knees\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump rope<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butt kicks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral shuffles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dancing to music<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Bodyweight_Strength_Workout\"><\/span><b>Bodyweight Strength Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Here are some of the easiest beginner <a href=\"https:\/\/betterme.world\/articles\/3-month-body-transformation-workout\/\">workouts<\/a> to get started with.\u00a0 Bodyweight exercises don&#8217;t require equipment, giving you time to master your form and build endurance before going on a 4-week beginner weight lifting workout.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pushups (3 sets, 90 seconds each, with 60 seconds rest in between sets) &#8211; works your triceps, chest, anterior deltoids (front shoulder).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank (3 sets, 60 seconds each, with 30 seconds rest in between sets) &#8211; works your core, arms, quads, abs, posterior chain (back), glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridge (3 sets, 10 reps each with 60 seconds rest in between sets) &#8211; works your glutes, hamstrings, hip flexors.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superman (3 sets, 60 seconds each with 60 seconds rest in between sets) &#8211; works your back, shoulders, glutes, core, hamstrings.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight forward or reverse lunge (3 sets, 5 reps per leg with 60 seconds rest in between sets) &#8211; works your glutes, hips, quads, hamstrings.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats (3 sets, 90 seconds each with 60 seconds rest in between sets) &#8211; works core, glutes, hips, quads, hamstrings, calves.\u00a0<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-lean-muscle\/\">4-Day Workout Routine For Lean Muscle \u2013 Simple Bodybuilding Guide For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-33400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-1024x576.png\" alt=\"4-week beginner workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4899.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_To_Get_You_Started\"><\/span><b>Tips To Get You Started<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You\u2019ve decided that it\u2019s time to start working out, but now you might be wondering: how should I work out? How long can I workout for? When is it okay to take a break or modify my plan? Here are a few tips that will come in handy:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Assess_Your_Fitness_Level\"><\/span><b>Assess Your Fitness Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re just starting out with your fitness journey, chances are you don\u2019t want to shock your body too much and end up hurting yourself. Be sure to choose exercises that challenge you, but aren\u2019t too difficult for a beginner. If you already exercise regularly, then aim for intensity rather than variety\u2014focus on getting stronger by lifting heavier weights or push-ups or squats (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20048269\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Create_A_Balanced_Routine\"><\/span><b>Create A Balanced Routine<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Everyone is different and has different schedules, so it takes some time to find what works best for you in terms of working out. Some people work better with the early bird routine (before work), while others prefer going after work. Some love lifting weights at the gym, others would rather dance to their favorite music, and some prefer doing yoga or pilates. Figure out what works for you so that you can get started without any setbacks.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31329 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1024x576.jpg\" alt=\"4-week beginner workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-1-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow_And_Progress_Slowly\"><\/span><b>Start Slow And Progress Slowly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While it\u2019s great to dream about running a marathon in a couple of months, it takes time to build up the strength for that kind of physical activity\u2014it might be best to start with something smaller at first for your own good (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20048269\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). If you want to become a runner, start with short walks and stretches until you are ready for more strenuous workouts. You should also master the basics before going harder on weights or cardio equipment.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Allow_Time_For_Recovery\"><\/span><b>Allow Time For Recovery<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our bodies need time to recover after working out because we wear down muscles during exercise and they need time to repair themselves. It is best to give yourself at least 48 hours of recovery time after a strenuous workout, so your muscles can rebuild stronger than they were before (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6786329\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><b>Listen To Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most important thing you could do when it comes to working out is listening to what your body tells you. If you\u2019re feeling tired and lethargic, take the day off or opt for a lighter workout (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20048269\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Just because the rest of the world is going to the gym 5 times a week doesn\u2019t mean that we should all follow suit \u2013 your body needs routine and rhythm just like everything else in life, but nothing says that \u2018routine\u2019 has to be every single day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"When_In_Doubt_Take_A_Rest\"><\/span><b>When In Doubt, Take A Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Remember that your health and fitness is a marathon, not a sprint. Keep an eye on how you feel (and look) and take care of yourself. You should never wait until you\u2019re sick or injured to pay attention to your body\u2014its signal will always be there if only we would stop and listen (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20048269\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). The most important thing about exercising is making it as enjoyable as possible. If something feels like too much work, then maybe it isn\u2019t for you that day\u2014give yourself a break, go for a walk in the park instead!<\/span><\/p>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\"><img decoding=\"async\" class=\"aligncenter wp-image-31234 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1024x576.jpg\" alt=\"4-week beginner workout\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/6-6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Avoid_Burnout_And_Injury\"><\/span><b>How To Avoid Burnout And Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many people start working out after being sedentary for a number of years because they want to experience the benefits of exercise. This can be a bit too much all at once, and it could lead to injury or burnout \u2013 some people just don\u2019t have the patience to stick with exercise for very long! Here are some tips that will help you avoid any pitfalls:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Have_Compulsory_Recovery_Days\"><\/span><b>Have Compulsory Recovery Days<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">We talked about why everyone is different in terms of scheduling their workouts, but not every workout plan has to be adhered to religiously. If you work out 7 days a week and feel like your body needs rest, then take one day off. It doesn\u2019t matter how many times per week you decide on doing something physical\u2014the important thing is sticking with it.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Change_Your_Diet\"><\/span><b>Change Your Diet<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You might think that working out will compensate for all the junk food you\u2019ve been eating, but that\u2019s just not true. Working out and diet go hand in hand \u2013 the healthier your diet is, the more your body will benefit from exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research shows that in order to fuel your workouts properly, you need to eat the right foods such as (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/the-best-foods-to-fuel-a-workout\/art-20269958\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean meats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complex carbs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Colorful fruits and vegetables<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Get_Enough_Sleep\"><\/span><b>Get Enough Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It might be difficult at first to get used to sleeping well, especially if you are used to staying up late and reading a book or watching TV before bed. However, several studies have shown that sleep is crucial to fat loss and muscle building because it allows our bodies to repair itself after a strenuous workout (<\/span><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Aim for 7-8 hours per night if possible\u2014you won\u2019t regret it in the morning!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_Proper_Form\"><\/span><b>Use Proper Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to lifting weights and doing cardio at the gym, use proper form to avoid injury and maximize your workout. This means not only using the right weight or level of resistance, but also taking care of your body when doing any kind of exercise. It also means warming up properly before lifting weights and cooling down afterwards.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Using proper form is important because it:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Works the proper muscle groups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps you enjoy the workout pain-free\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stabilizes your spine and core<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protects your joints<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At the end of the day, you want to build a routine based on what you can commit to doing and stick to that commitment. If you\u2019re pressed for time, but only have 15 minutes, feel free to do your cardio first, or push it back until later. You may find that taking even shorter breaks will help you get through your routine more quickly, and you can do a shorter version of the workout or stick to bodyweight exercises. But no matter where you are in your fitness journey, always remember that it&#8217;s better to take 2-minute breaks, than none at all.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=4_Week_Beginner_Workout\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe | Create Happines now\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/xLxjdQ4DYdg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6786329\/\"><span style=\"font-weight: 400;\">48-hour recovery of biochemical parameters and physical performance after two modalities of CrossFit workouts<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4560458\/\"><span style=\"font-weight: 400;\">Does Aerobic Exercise and the FITT Principle Fit into Stroke Recovery?<\/span><\/a><span style=\"font-weight: 400;\"> (2016, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/medlineplus.gov\/exerciseandphysicalfitness.html\"><span style=\"font-weight: 400;\">Exercise and Physical Fitness<\/span><\/a><span style=\"font-weight: 400;\"> (n.d., medlineplus.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20048269\"><span style=\"font-weight: 400;\">Fitness program: 5 steps to get started<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18545176\/\"><span style=\"font-weight: 400;\">Four-week dynamic stretching warm-up intervention elicits longer-term performance benefits<\/span><\/a><span style=\"font-weight: 400;\"> (2008, pubmed.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2011\/07000\/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx\"><span style=\"font-weight: 400;\">Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults<\/span><\/a><span style=\"font-weight: 400;\"> (2011, lww.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/the-best-foods-to-fuel-a-workout\/art-20269958\"><span style=\"font-weight: 400;\">The best foods to fuel a workout<\/span><\/a><span style=\"font-weight: 400;\"> (2017, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.sleepfoundation.org\/physical-health\/weight-loss-and-sleep\">Weight Loss and Sleep<\/a> (2020, sleepfoundation.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight \u2014 and even improve your sleep habits and self-esteem. However, starting a workout routine is sometimes easier said than done. [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":26504,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122],"class_list":["post-26502","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>4-Week Beginner Workout: A Comprehensive Guide To Get You Started - BetterMe<\/title>\n<meta name=\"description\" content=\"This article about the 4-week beginner workout has everything you need, including sample exercises and tips for avoiding burnout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4-Week Beginner Workout: A Comprehensive Guide To Get You Started\" \/>\n<meta property=\"og:description\" content=\"This article about the 4-week beginner workout has everything you need, including sample exercises and tips for avoiding burnout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\"},\"headline\":\"4-Week Beginner Workout: A Comprehensive Guide To Get You Started\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\"},\"wordCount\":2222,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight \u2014 and even improve your sleep habits and self-esteem.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, starting a <a href=\\\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\\\">workout<\/a> routine is sometimes easier said than done. It can be hard to keep up your dedication to the gym or a training routine when your schedule is overloaded with a million other things from work to household responsibilities to travel and social engagements.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is you're not alone - many beginners struggle to get started. In this article, you'll find everything you need to know before getting started on your fitness journey. You'll also find inspiration for creating a 4 week beginner workout plan.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>The Best Beginner Workout Routine<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">If you haven\u2019t worked out in a while, or never picked up a dumbbell before in your life, you need to put some thought into which routine you choose to start with. It's best to start slow, <a href=\\\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\\\">progress<\/a> steadily, and add more sets to strength exercises or more duration to your cardio workouts whenever you feel comfortable.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Experts recommend following the F.I.T.T principle to set up a complete workout program. The program comprises four elements (<\/span><a href=\\\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2011\/07000\/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<h3><b>Frequency\u00a0<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">How often you exercise should be based on ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\",\"url\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\",\"name\":\"4-Week Beginner Workout: A Comprehensive Guide To Get You Started - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"This article about the 4-week beginner workout has everything you need, including sample exercises and tips for avoiding burnout.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"4-Week Beginner Workout: A Comprehensive Guide To Get You Started\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"4-Week Beginner Workout: A Comprehensive Guide To Get You Started - BetterMe","description":"This article about the 4-week beginner workout has everything you need, including sample exercises and tips for avoiding burnout.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/","og_locale":"en_US","og_type":"article","og_title":"4-Week Beginner Workout: A Comprehensive Guide To Get You Started","og_description":"This article about the 4-week beginner workout has everything you need, including sample exercises and tips for avoiding burnout.","og_url":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455"},"headline":"4-Week Beginner Workout: A Comprehensive Guide To Get You Started","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/"},"wordCount":2222,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight \u2014 and even improve your sleep habits and self-esteem.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">However, starting a <a href=\"https:\/\/betterme.world\/articles\/4-day-dumbbell-workout\/\">workout<\/a> routine is sometimes easier said than done. It can be hard to keep up your dedication to the gym or a training routine when your schedule is overloaded with a million other things from work to household responsibilities to travel and social engagements.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is you're not alone - many beginners struggle to get started. In this article, you'll find everything you need to know before getting started on your fitness journey. You'll also find inspiration for creating a 4 week beginner workout plan.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>The Best Beginner Workout Routine<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">If you haven\u2019t worked out in a while, or never picked up a dumbbell before in your life, you need to put some thought into which routine you choose to start with. It's best to start slow, <a href=\"https:\/\/betterme.world\/articles\/4-day-workout-routine-for-beginners\/\">progress<\/a> steadily, and add more sets to strength exercises or more duration to your cardio workouts whenever you feel comfortable.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Experts recommend following the F.I.T.T principle to set up a complete workout program. The program comprises four elements (<\/span><a href=\"https:\/\/journals.lww.com\/acsm-msse\/Fulltext\/2011\/07000\/Quantity_and_Quality_of_Exercise_for_Developing.26.aspx\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span>\r\n<h3><b>Frequency\u00a0<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">How often you exercise should be based on ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/","url":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/","name":"4-Week Beginner Workout: A Comprehensive Guide To Get You Started - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"This article about the 4-week beginner workout has everything you need, including sample exercises and tips for avoiding burnout.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/4-week-beginner-workout\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/shutterstock_1825812635.jpg","width":1000,"height":667,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/4-week-beginner-workout\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"4-Week Beginner Workout: A Comprehensive Guide To Get You Started"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26502","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=26502"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/26502\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/26504"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=26502"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=26502"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=26502"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=26502"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}