45 minute Beginner's Workout Plan

Here's a 45-minute beginner's workout plan combining cardio and strength training using light to medium dumbbells:

**Warm-up (5 minutes):**

- Start with 5 minutes of light cardio such as jogging in place, jumping jacks, or brisk walking to get your heart rate up and your muscles warmed up.

**Strength Training Circuit (30 minutes):**

Perform each exercise for 12-15 repetitions (reps) with a 30-second rest between each exercise. Repeat the circuit 2-3 times.

1. Squats:

- Stand with feet shoulder-width apart, holding dumbbells at your sides.

- Lower your body as if sitting back into a chair, keeping your chest up and core engaged.

- Push through your heels to return to standing position.

2. Push-ups (modified if needed):

- Start in a plank position with hands slightly wider than shoulder-width apart.

- Lower your body until your chest nearly touches the floor, then push back up to starting position.

- Modify by performing push-ups on your knees if needed.

3. Dumbbell Rows:

- Stand with feet hip-width apart, holding a dumbbell in each hand.

- Hinge forward at the hips, keeping your back flat.

- Pull the dumbbells towards your ribcage, squeezing your shoulder blades together.

- Slowly lower the dumbbells back to starting position.

4. Lunges:

- Stand with feet together, holding dumbbells at your sides.

- Take a big step forward with your right foot, lowering your body until both knees are bent at 90 degrees.

- Push through your right heel to return to starting position, then switch legs.

5. Dumbbell Shoulder Press:

- Sit or stand with feet shoulder-width apart, holding dumbbells at shoulder height with palms facing forward.

- Press the dumbbells overhead until your arms are fully extended.

- Lower the dumbbells back to shoulder height with control.

**Cardio Interval (10 minutes):**

Alternate between 1 minute of cardio and 1 minute of rest. Choose from exercises like jumping rope, high knees, mountain climbers, or burpees.

**Cool-down (5 minutes):**

Finish with 5 minutes of stretching to improve flexibility and prevent muscle soreness. Focus on stretching the major muscle groups used during the workout, holding each stretch for 15-30 seconds.

Remember to listen to your body and adjust the weights and intensity as needed. As you progress, gradually increase the weight and intensity of your workouts.