Does this regime work the whole body?

[Fitness800]

Hi,
I’m trying to get fit and improve my health as efficiently as possible. I’m wondering if this daily routine (as starting point) works all the muscle groups and will help tone up whole body and get fit)? Is there someone on here who knows about these things?

• 30 mins jogging treadmill
• 30 mins rowing machine
• work up from 5 daily press-ups
• 100 squats?

Thanks so much! X

It's good as a start but don't bother with that many squats, get some weights and do squats with weights but fewer of them

Rowing machine and squats would work the same muscle group.
You need core work and arms to round this out.

Are you already fit and active and a regular runner? Exercising for over an hour every day seems not very realistic.

I’d be doing hiit a few days a week instead of over an hour a day. Mix up strength days and cardio days. What you’ve got looks like a recipe for getting bored very quickly.

Do you have much experience of exercise? Unless you're pretty disciplined or really enjoy it, I reckon you might get really bored with an hour of steady machine based cardio pretty quickly.

Let's say you jog 4-5k in 30 mins. If you're literally doing that daily, going from zero to 28-30k per week is asking for an injury IMO.
Likewise, if you can't maintain good rowing form for 30 mins (I can't and I'm a regular exerciser).

Pushups are good. Like previous poster suggested, I'd do fewer squats and focus on good form, then add weight (say 1 x12 bodyweight as a warm up, then 2 x 12 weighted). Then you need some different upper body exercises & core to round it off.

For strength stuff, you definitely don't want to do the whole body every day. If you're a beginner, you probably do want a full body strength workout, but say 2-3 times per week with days off in between for recovery.

If you want to 'tone up' you need some weights. Cardio won't build muscle which is what toning is.

That seems excessive tbh. I'd at least do every other day if you want to stick to that schedule. Your body needs to recover in between especially with cardio stuff. You can play about with the incline on the treadmill to work your legs and bum. And then sit ups and maybe some weights for your arms. Still do the squats if you wanted but I think you'll find the treadmill and rower hard going for every day. I use the treadmill at home to run, and I watch Netflix while I'm on. The other day the WiFi died, I had to go for a run outside it's too boring with nothing to look at.

You wouldn't need treadmill and the rower - pick one, preferably the rower as works your abs too (if done correctly) without the damaging impact.

Consider weight work too as this will keep your metabolic rate higher for longer.

That's a large volume to start with and pretty tedious. Most people would struggle to keep it up for long.

I'd alternate the running/ rowing.
I'd use videos like Caroline Girvan for strength work.

What about having a look at your lifestyle too and trying to fit more sustainable activity in? Eg walking to work, being physically active with the kids etc. That way you don’t have to make a special effort or go anywhere, you just do it.

As for the comment about cardio not building muscle?! You should see my legs and arse 😂🤣 I’m a cyclist. I have very prominent glutes, quads and calves. I’ve not done a squat, lunge or any other type of strength exercise in years. My arms shoulders and back are also quite muscular, I can only think that’s from mountain biking and lifting DS (age 5) over the years. Cardio will indeed build muscle, it has to, you are repetitively working a set of muscles over and over. Running and rowing are no exception.

Whilst I agree that doing that plan daily is excessive - even if you are a seasoned exerciser it’s still too much, you need rest days. When you are on te rower or treadmill - once you’ve perfected good form. Have a try at the different pre-set programmes. It’ll make it more interesting, challenging and the time pass quicker. You can set challenges too. For example by the end of March you’ll be able to row a set distance over a given time.

Use a heart rate monitor or read up on perceived exertion scales. If you are going to the trouble of going to a gym - make it count. Be prepared to sweat and get out of breath. Otherwise you may as well just go out for a walk. There’s be one of the gym staff that can help you with this and draw you up a programme.

Of course cardio builds muscles. I do 20 mins bike, 20 mins rowing machine and 20 mins cross trainer on quite a high resistance level every day. I also swim for an hour daily. I am toned and muscly. Might be more so if I lifted weights but I find that boring. Some people prefer cardio.

Another one to add about cardio building muscle. I run only. My legs are very defined!

Thanks everyone, there’s some useful info here. I always thought cardio work would go some way in toning? Surely running would tone legs and bum? And rowing would tone all over? I understand that weighted work outs can result in more targeted and sculpted toning?

Definitely going to alternate rowing/running days. I see it was a bit much!

In terms of current fitness I play netball, tap dance, do ballet, hiit classes and hike. I used to run and trying to get back into it. But I’m just feeling generally sluggish and middle aged so looking to up and revamp routine in a way that I can get results as quickly as possible.

Think i need more hiit sessions.

Thanks for all the comments x

I used to run and trying to get back into it.

Couch to 5k. If you’re still quite fit I’d start a few weeks in-I’m nearly finished having started at week 4. I really wouldn’t try and do 30 minutes every day to try and get back into it.

Your routine seems excessive and too focused on using machines in my view. And so, so boring!!

What you definitely need to add is proper strength work. Caroline Girvan is who you need. She will change your life!

I find HIIT most effective for overall fitness. Try Growingannanas : Anna has tons of videos on YouTube and I really like her approach.

Also very important: a strong core. A 3-minute plank every day elevated my fitness to another level. Google 'Bowflex 3 minute plank'; Caroline Girvan has an excellent 15-minute plank workout. I'd also do a daily abs based workout, like Rebecca Louise's Best Abs.

Plus legs! I swear by Lucy Wyndham Read's Thighs and Glutes. The rest of her stuff is too tame for me, but this one really does the business.

Couch to 5k… great tip, thanks!

Thanks FlowerArranger, great tips and I’ll look at the resources. 3 minute plank… wow! My core has never got back to it’s pre-pregnancy strength. I’d love to improve this. I’ll look at the vids. Tnx

Toning, as far as I'm aware, isn't really a thing.

What people think of as 'toning' is just a little weight loss (less fat covering the muscles) combined with muscle gain.

You're already quite active. You could add in 20-30 mins 3 times a week of resistance (weight) training.

You won't accidentally turn into Arnie.

But you will build muscle, and feel amazing.

Have you tried the nobs app? nobsguides.co.uk

I used to be both a runner and a cyclist (a very good cyclist in fact) and thought I had great muscles. I then turned to powerlifting and now actually do have great muscles. Cardio burns muscle so my coach only programmes the bare minimum as the last thing I want is for my muscles to disappear.
I'm assuming you don't want visible muscles and just want to look better in clothes in which case you can get away with doing minimal weights and lots of cardio.