Which option correctly outlines a simple 6-week training plan for a complete beginner focused on cardio and strength?

• A. Week 1-2: 3 days cardio 20-25 min moderate; 2 days full-body bodyweight strength; Week 3-4: 3-4 cardio 25-30 min; 2-3 days strength 2-3 sets of 8-12 reps; Week 5-6: 4 days cardio 30-40 min; 3 days strength 3x8-12; progressions: increase sets, reps, or duration gradually.
• B. Week 1-2: 5 days cardio 60 min; Week 3-4: skip strength
• C. Week 1-2: 2 days cardio 15-20 min; Week 3-4: 2-3 days strength
• D. Week 1-6: Daily cardio 40-60 min, no progression

Answer: (A)

Begin with a plan that combines both cardio and strength and adds progression each week. For a complete beginner, it’s essential to build aerobic fitness while also developing strength, and to increase workload gradually so the body can adapt without getting overwhelmed. The best option starts with manageable cardio sessions spread across several days and introduces full-body strength early. Then it nudges cardio up in duration and frequency while adding more strength volume (more sets or reps) and maintains a clear progression path through weeks two to six. By week five and six, cardio is longer and stronger, and strength sessions are increased again, ensuring ongoing adaptation.

Other options miss one or more of these elements. One option pushes excessive cardio every day without a solid strength component or progression. Another uses too little cardio and lacks a clear progression plan. The last option has daily cardio with no progression, which isn’t sustainable and won’t promote continued gains.