Basic Exercise Regime (Beginners)

Basic Exercise Regime (Beginners)

Goal: Establish a routine, focus on low-intensity cardio and basic strength training to support ketosis and fat adaptation.

  1. Walking:

    • Start with 15-20 minutes of brisk walking daily.
    • Gradually increase duration to 30 minutes.
  2. Bodyweight Squats:

    • 2 sets of 10-12 repetitions.
    • Focus on form and depth.



  1. Push-ups (knee modification if needed):

    • 2 sets of 8-10 repetitions.
    • Keep the core engaged.

  1. Plank:

    • Start with 15 seconds, aim for 3 sets.
    • Gradually increase time as strength improves.

  1. Stretching:

    • 5-10 minutes of full-body stretching to improve flexibility and prevent injury.




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