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14 Day Workout Program for Beginners


This 14 day program is designed for complete beginners. It uses no special equipment (bar a pair of trainers), and needs no prior knowledge. It includes cardio, strength and flexibility (with yoga and pilates poses), for a complete, rounded program. All sessions are short but challenging, so you can make the most of your time. It is designed to fit in with your working week.


Day 1) Monday. Cardio.


  • A 30 minute, brisk walk. This should be challenging enough that you are having to breathe harder and your heart rate is noticeably raised.

Day 2) Tuesday. Strength


  • 5 minute brisk walk or jog.
  • 10 squats. Stand with feet hip width apart, move to a sitting pose, hold for 10 seconds.
  • 5 lunges on each leg. Stand with feet hip width apart, move one leg forward with knee bent. Keep your back upright and your front knee above your front foot.
  • 10 push-ups, from the knee if you need to.
  • Rest for 2 minutes. Repeat 3 times.

Day 3) Wednesday. Stretch


  • Cobra pose. Lie on your front, then push up from your hands so that your back is straight. Hold for 10 seconds. Repeat twice.
  • Seated twist. Sit with legs in front of you. Bend one knee towards you so it is close to your body. Place your right hand behind you and twist so your left elbow is hooked outside your right knee. Hold for 10 seconds, release and switch sides. Repeat twice.
  • Downward dog. From your hands and knees, push up so that your body forms a triangle shape. Hold for 10 seconds. Repeat twice.
  • Repeat 3 times.

Day 4) Thursday. Cardio.


  • Walk briskly for five minutes. Run for one minute, walk for two minutes, and keep alternating until 20 minutes is up.

Day 5) Friday. Strength.


  • 5 minute brisk walk or jog.
  • 5 reverse lunges on each leg. Use the same process as you did for forward lunges, but move your leg back rather than forward.
  • 10 squat jumps. From a squat position, move into a star jump.
  • Plank for one minute. Keep your forearms and elbows on the floor and keep a straight line.
  • Rest for 2 minutes. Repeat 3 times.

Day 6) Saturday. Stretch.


  • Wall roll down. Stand against the wall and roll your body downwards so your arms hang over your feet. Repeat 10 times.
  • Ball roll. Lie on the floor with your knees to your chest and your arms wrapped around them. Rock back and forth from shoulders to tailbone for 1 minute.
  • The swan. Lie on your front, put your hands by your shoulders and lift your body up without taking your hips off the floor.
  • Repeat 3 times.

Day 7) Sunday. Active Rest.


  • Take a day off, but do something to stay active in some way. Make it something you enjoy: a gentle stroll, swim, gardening or a yoga class.

Day 8) Monday. Cardio.


  • Walk briskly for five minutes to warm up, and then run for two minutes, walk for two minutes. Continue until 25 minutes is up.

Day 9) Tuesday. Strength.


  • 5 minute brisk walk or jog.
  • High knee march for 2 minutes. Walk briskly bringing your knee right up as far as you can towards your chin.
  • 5 sideways lunges on each leg. Similar to forward and reverse lunges, but move your leg to the side. Keep your back straight.
  • 10 lying leg raises on each leg. Lie on the floor on your side, legs stacked on top of each other, elbow bent. Raise one leg up and hold for a couple of seconds.
  • Rest for 2 minutes. Repeat 3 times.

Day 10) Wednesday. Stretch.


  • Hip stretch. Lie on back with knees bent, right leg crossed over left thigh. Pull knees into chest Hold for 30 seconds. Switch legs and repeat twice.
  • Roll up. Lie on your back, legs straight. Roll up with your arms outstretched toward the ceiling, and roll over towards your legs. Use only your muscles to move, not momentum. Repeat 10 times.
  • Seated twist. Sit on the floor with your legs extended. Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling. Twist as far as you can without lifting off the floor. Hold for a minute and repeat on the other side.
  • Repeat 3 times.


Day 11) Thursday. Cardio.


  • Walk briskly for 5 minutes. Run for 2 minutes, walk for 1 minute until 30 minutes is up.

Day 12) Friday. Strength.


  • 5 minute brisk walk or jog.
  • Wall sit for 1 minute. Stand with your back to the wall. Slide down into a squat position until your legs are at right angles with the wall.
  • 10 burpees. Start from standing. Drop to a squat. Move back to a plank and then push up to a jump.
  • 10 step-ups on each side. Find a bench or high step. Place one foot on it, and then step up with the other.
  • Rest for 2 minutes. Repeat 3 times.

Day 13) Saturday. Stretch.


  • Saw. Sit on the floor with your feet hip width apart. Keep your hips anchored, twist to each side, reaching your arm to touch the opposite foot. Repeat 20 times.
  • Hip stretch. Stand with feet just wider than hip width. Lift one arm overhead while you stretch down your leg with the other, palm facing inward. Hold for 10 seconds, switch side. Repeat.
  • Tree pose. Stand with feet together. Place one foot on your inner leg. Hold for 10 seconds. Repeat twice.
  • Repeat 3 times.

Day 14) Sunday. Active Rest.


  • Same as Day 7.
  • Remember to stick with it once the 14 days is up. Keep exercising and keep challenging yourself. Regular exercise means brilliant results - we believe you can do it. Use Treblab earbuds to keep you going.
  • 5 sideways lunges on each leg. Similar to forward and reverse lunges, but move your leg to the side. Keep your back straight.
  • 10 lying leg raises on each leg. Lie on the floor on your side, legs stacked on top of each other, elbow bent. Raise one leg up and hold for a couple of seconds.
  • Rest for 2 minutes. Repeat 3 times.