workout routine ·Jan 15, 2025

8 Tips to Build a Workout Routine That Actually Sticks

Here’s the thing—if building a workout routine were easy, everyone would be walking around like fitness pros in CoreFlow™ leggings (spoiler: they’re amazing). The truth? Sticking to a workout plan isn’t about being perfect; it’s about being smart.

So, let’s cut the fluff and get real. This is your guide to building a fitness routine that’s as unstoppable as you are. Ready? Let’s do this.

1. Ditch the Overachieving and Start Small

Big plans are great—until they’re not. Don’t go from zero to six workouts a week unless you’re looking for burnout.

A beginner workout plan that fits your current vibe is where it’s at. Start with three 30-minute sessions, mixing cardio, strength, and stretching. Build up from there, and let your body do the talking.

Pro Tip: Schedule your workouts like you would your hair appointments—non-negotiable.

2. Set Goals That Actually Mean Something

“Get fit” is nice and all, but let’s get specific. Think, “I’ll do 10 push-ups in two weeks” or “I’ll hit 10,000 steps a day for the next month.”

Clear goals keep you focused and make it easier to flex on your progress (because you will progress).

3. Find Joy in the Sweat

If you hate it, you won’t do it. Period. So, whether it’s dancing, hiking, boxing, or yoga, pick something that makes you want to move.

Fitness isn’t punishment; it’s a celebration of what your body can do—and that’s worth finding joy in.

Pro Tip: Spice it up. Variety is the secret sauce to keeping things interesting.

4. Create a Vibe You Love

You deserve a workout environment that screams, “I’ve got this.”

From badass workout gear (Athara’s CoreFlow™ leggings, obviously) to a playlist that makes you feel like the main character, set the tone for success. Your space, your rules.

5. Listen to Your Body—Seriously

We love a good hustle, but rest days? Non-negotiable. Overtraining is not the vibe.

Tune into your body and give it the TLC it deserves. Recovery is where the magic happens, so don’t skip it.

Pro Tip: Active recovery counts. Think stretching, walking, or even a lazy swim. Move gently.

6. Track It, Own It

Progress is addictive, but only if you know it’s happening. Use a journal, an app, or heck, sticky notes on your mirror.

Celebrate every win—big or small—because they’re all part of your badass journey.

7. Find Your People

Accountability isn’t just a buzzword; it’s a game-changer. Whether it’s a workout buddy, a fitness class, or a Facebook group, your community matters.

They’ll cheer for your wins and give you the push you need on the tough days.

8. Reward the Hustle

You earned it. Whether it’s new Athara gear, a self-care day, or treating yourself to your favorite smoothie, rewards keep the good vibes rolling.

Positive reinforcement isn’t just for kids—it’s for queens, too.

4-Week Beginner Workout Plan

This plan is designed to help you ease into fitness, build confidence, and create a workout routine that actually sticks.

All you need is 30 minutes, three times a week, and the commitment to show up for yourself.

Week 1: Get Moving (Build the Habit)

Focus: Light cardio and bodyweight strength exercises.

Monday:
- 5-min warm-up: March in place or brisk walking.
- 15-min cardio: Power walk or low-impact aerobics.
- 10-min cool-down: Stretch (focus on hamstrings, quads, and shoulders).
Wednesday:
- 5-min warm-up: Gentle jogging or marching in place.
- Bodyweight Circuit (Repeat 2x):
  - 10 bodyweight squats.
  - 8 incline push-ups (use a sturdy surface like a chair).
  - 15-second plank hold.
  - 12 glute bridges.
- 5-min cool-down: Stretch.
Friday:
- 5-min warm-up: Dance to your favorite song.
- 20-min cardio: Alternate 2 mins of brisk walking with 1 min of jogging.
- 5-min cool-down: Stretch.

Week 2: Build Strength

Focus: Increase intensity and add resistance.

Monday:
- 5-min warm-up: Jumping jacks or marching.
- Resistance Circuit (Repeat 2x):
  - 12 squats (add light dumbbells if you’re ready).
  - 10 push-ups (modify on knees if needed).
  - 10 dumbbell rows (use water bottles if no weights).
  - 12 glute bridges with a pause at the top.
- 5-min cool-down: Stretch.
Wednesday:
- 5-min warm-up: Light jogging or marching.
- Cardio Blast:
  - 2-min brisk walk.
  - 1-min jog.
  - 1-min jumping jacks (low-impact option: step jacks).
  - Repeat 5x.
- 5-min cool-down: Stretch.
Friday:
- Active Recovery:
  - 20-min yoga or gentle stretching.
  - Focus on flexibility and mindfulness.

Week 3: Step It Up

Focus: Add intensity and challenge your endurance.

Monday:
- 5-min warm-up: Jump rope or high knees (low-impact option available).
- Full-Body Circuit (Repeat 3x):
  - 15 squats with dumbbells.
  - 12 incline push-ups.
  - 10 dumbbell deadlifts (use heavier resistance).
  - 20-second plank hold with a knee tap.
- 5-min cool-down: Stretch.
Wednesday:
- 5-min warm-up: Marching or jogging in place.
- Cardio Intervals:
  - 1-min sprint or power jog.
  - 2-min brisk walk.
  - Repeat 8x.
- 5-min cool-down: Stretch.
Friday:
- 5-min warm-up: Gentle yoga flow.
- Core Circuit (Repeat 2x):
  - 20 bicycle crunches.
  - 15-second plank with arm lifts.
  - 12 side planks (6 per side).
  - 10 bird dogs (focus on form).
- 5-min cool-down: Stretch.

Week 4: Empower and Elevate

Focus: Combine all elements for total-body fitness.

Monday:
- 5-min warm-up: Dance or jump rope.
- Full-Body Circuit (Repeat 3x):
  - 15 squats with dumbbells.
  - 12 push-ups (on toes or knees).
  - 10 bent-over rows.
  - 20-second plank hold.
  - 15 glute bridges with a single-leg lift.
- 5-min cool-down: Stretch.
Wednesday:
- 5-min warm-up: Light jogging or brisk walking.
- Cardio + Strength Intervals:
  - 2-min brisk walk.
  - 1-min sprint.
  - 10 push-ups.
  - Repeat 6x.
- 5-min cool-down: Stretch.
Friday:
- Active Recovery: 20-30 mins of yoga or stretching to unwind and reflect on your progress.

Tips for Success

Dress for the part: Rock gear like Athara’s CoreFlow™ leggings to feel fierce and comfortable while moving.
Hydrate like a boss: Water is your best gym buddy.
Celebrate every milestone: Whether it’s completing a week or nailing that first push-up, give yourself credit.

Let this plan kickstart your journey to a fitness routine that you’ll actually enjoy and stick to. You’ve got this! 💪

Final Thoughts

Sticking to a workout routine isn’t about willpower—it’s about designing a life that makes fitness fit naturally.

With the right mindset, killer tools, and a plan that’s unapologetically you, this is your year to crush it.

Move Bold. Feel Fierce. Ready to own your power? Check out Athara’s activewear collection that’ll keep you slaying—from your first rep to your last. Because you’re not just working out; you’re rewriting the rules. Let’s make it happen.