The Ultimate 4-Week Blink Fitness Workout Plan — NIH Healthy

7 min readSep 12, 2023

introduction

The Ultimate 4-Week Blink Fitness Workout Plan

So you’ve decided to get serious about your fitness and join Blink Fitness. Congrats, that’s an awesome first step! Now you just need a killer workout plan to get the results you want fast. Don’t worry, we’ve got you covered. This 4-week plan is specially designed for beginners at Blink Fitness to build strength, blast fat, and transform your body.

All you need is a few basic pieces of equipment, a commitment to work out 3 times a week, and the willpower to push through when your muscles start burning. Seriously, stick with us and in just 1 month you’ll be feeling stronger, leaner, and more confident than ever. Let’s get to it! The only thing standing between you and your goals is your next workout.

An Introduction to Blink Fitness

So you’ve decided to give Blink Fitness a shot. Excellent choice! Blink offers affordable gym access with the latest equipment and amenities to help you achieve your fitness goals.

The Facilities Blink Fitness

Blink Fitness gyms typically include:

Cardio equipment like treadmills, ellipticals, exercise bikes, and rowing machines. Get your heart rate up and break a sweat.
Strength training equipment such as weight machines, free weights, barbells, and cable machines. A total-body workout can help you gain lean muscle.
Studio space for classes like yoga, kickboxing, or Zumba. Shake up your routine and have fun while burning calories.
Locker rooms with showers to freshen up after an intense session.
Personal training services are available to help motivate and guide you. Meet with a trainer to develop a customized plan.

The Workouts Blink Fitness

There are routines for all skill levels at Blink. As a beginner, start with 2–3 days a week of 30 minutes of cardio and light strength training. Build up your endurance over 4 weeks. Once you get into the swing of things, try high-intensity interval training, boxing classes, or circuit weight training to boost your metabolism. The options are endless!

The bottom line is Blink Fitness provides an affordable, well-equipped space to get active and reach your peak physical condition. All you need is motivation, proper form, and persistence. Get to it! Your new fitter self will thank you.

Creating Your 4-Week Blink Workout Plan

To get the most out of your Blink membership, you’ll want to put together a solid 4-week workout plan.

First, decide how many days a week you want to work out, anywhere from 2 to 5 days. Start with 2–3 days your first week and build up from there as your endurance improves. On your “off” days, do some light cardio like walking or biking to stay active.

Next, choose exercises you want to focus on each day. I’d recommend a mix of cardio, strength training, and stretching/mobility work. For cardio, try the treadmill, elliptical, or spin bikes. For strength, incorporate bodyweight exercises like pushups and squats, free weights, and resistance bands. Warm up, stretch, and maintain appropriate form.

In week 1, start with just 15–20 minutes of cardio and one strength training circuit with 2–3 exercises of 2–3 sets of 10–15 reps each. Increase duration and intensity over the following weeks. A sample plan:

Week 1:

Day 1: Treadmill — 15 mins; Squats, Pushups, Lunges — 2 sets of 10–15 reps each
Day 2: Elliptical — 20 mins; Bicep curls, Shoulder presses, Triceps extensions — 2 sets of 10–15 reps each
Day 3: Rest day

Week 2–4: Continue increasing duration by 5–10 minutes each week and adding in an extra strength training circuit or two. Mix up your routine to keep things interesting!

Stick to this plan and you’ll get into the best shape of your life. Continue your excellent effort; you’ve got this! Let me know if you have any other questions.

Week 1 Workouts at Blink Fitness

For your first week at Blink Fitness, start with the basics to ease into an effective routine. Focus on strength and cardio exercises to build a solid fitness foundation.

Do two weight training workouts using the strength equipment. The full-body workout hits all the major muscle groups — legs, chest, back, shoulders, arms, and core. Start with 3 sets of 10–15 reps of each exercise like:

Squats or lunges: For strong legs and glutes
Bench press: To build your chest, shoulder and arm strength
Lat pulldowns: To work your back muscles
Shoulder presses: For shoulder strength
Bicep curls: To tone your arm muscles
For core strength, do crunches or planks.

Add in two 30-minute cardio sessions like running, biking, or using an elliptical. Aim for a reasonable level of intensity where you can still converse. This boosts your endurance and metabolism.

On your rest days, do some light exercise like walking, gentle yoga, or stretching. Staying active on rest days prevents tightness and soreness. It also keeps your momentum going into the next week.

This balanced introductory week will prepare you for more advanced Blink Fitness workouts to come. Pay attention to how your body responds and adjust the weights and intensity as needed. The key is to start slow, listen to your body, and gradually progress to avoid injury or burnout. Before you know it, you’ll be crushing your fitness goals and feeling stronger and more energetic!

Week 2 and 3 Workouts at Blink Fitness

Weeks 2 and 3 are all about building on the foundation you established in the first week. You’ve gotten familiar with the equipment and have a routine in place, now it’s time to turn up the intensity.

Cardio Blink Fitness

Increase your cardio time by 5–10 minutes. If you were doing 30 minutes of cardio 3 times a week, bump it up to 35–40 minutes. This could be increasing your speed or incline on the treadmill, or using a higher resistance on the elliptical or stair climber. You want your heart rate in the target fat-burning zone for the majority of the time. Shoot for 3–4 cardio sessions this week.

Strength Training Blink Fitness

Move up to slightly heavier weights and add an extra set to your routine. For example, if you were doing 3 sets of 12–15 reps, do 3–4 sets this week of the same exercises. Focus on compound movements like:

Squats: For extra effort, place weights or a barbell over your shoulders.
Lunges: Add dumbbells or hold a barbell across your shoulders. Step one leg forward and lower your body until both knees are bent at about 90 degrees, then push back to the starting position.
Chest press: Lie on your back on the bench and push a barbell or dumbbell up from your chest in a smooth arc.
Rows: Bend at the hips with soft knees and pull the weight up to the side of your torso by drawing your shoulder blades back.

Mix It Up

Throw some new exercises into your routine this week to keep things interesting and challenge your muscles in new ways. Some options include:

Burpees: Stand up, squat, kick your feet back to a push-up posture, then bring your feet back in and leap up.
Kettlebell swings: Hold a kettlebell in both hands and swing it back and then up to shoulder height by thrusting your hips forward.
TRX straps: Use the straps for exercises like chest presses, rows, lunges, and triceps dips.
Battle ropes: Pick up the heavy ropes and slam them up and down for a high-intensity workout.

Keep pushing yourself and changing up your workouts. You’ve got this! The results will be worth it. In no time, you’ll be in the best shape of your life thanks to your dedication at Blink Fitness.

Week 4 Workouts and Next Steps

You’ve made it to the final week of the workout plan! By now, you should be feeling stronger and fitter. This week, you’ll do full-body circuit workouts to wrap things up.

For your workout this week, focus on compound exercises that work for multiple muscle groups at once. Some great options include:

-Squats: Stand with your feet shoulder-width apart and lower into a squat by bending your knees. Push back up to the starting position. Aim for 2–3 sets of 10–15 repetitions per set.

-Pushups: Start in a high plank posture, hands under shoulders, and drop your chest to the floor. Then press back up. Do 2–3 sets of as many as you can while maintaining proper form.

-Burpees: Stand up, squat, kick your feet back to a pushup stance, then bring your feet back in and leap up. This works your entire body! Do 10–15 burpees in 2–3 sets.

-Jump rope: If you have access to a jump rope, include some intervals of jump rope in your workout. It’s an excellent method to get your heart rate up and burn calories.

For the rest of the week, aim to do 2–3 of these full-body workouts, with rest days in between as needed. Be sure to stay hydrated, stretch, and get enough protein and nutrients to recover.

After this plan, keep up the great work by continuing to exercise 3–4 times a week, mixing up your workouts with both cardio and strength training. Increase the difficulty and weight over time as your fitness improves. You can also add new exercises to keep challenging yourself. The most important thing is that you’ve built the habit of regular exercise. Keep it up and stay dedicated to your health and wellness goals! You’ve got this.

Originally published at https://nihhealthy.com on September 12, 2023.