Planet Fitness Workout Routines: 6 Amazing Effects

It’s been found that 67% of gym goers give up on working out within the first month simply because they don’t know which exercises to do first. Should you be puzzled by the many pieces of purple and yellow equipment as a Planet Fitness member, you are not the only one confused. At first, the workouts at Planet Fitness can look complicated; however, if you go about them the right way, they can greatly improve your fitness. What makes Planet Fitness special is that the club is judgment-free and anyone, from newbies to experts, can use the equipment.

Having assisted a lot of Planet Fitness members in achieving their fitness goals, I have developed the top Planet Fitness workout routines to help people enjoy six extraordinary results. Whether you’re looking to shed pounds, tone muscles, or simply improve your overall health, these evidence-backed routines will revolutionize your gym experience.

Essential Equipment

Let’s first review the equipment you should have at Planet Fitness workout routines to get the best results:

• Choose athletic shoes that have cushioning and suitable arch support
• Moisture-wicking workout clothes: Choose clothes that are comfortable to move in
• Water bottle: Remember to drink plenty of water as you exercise (around 20 oz)
• Workout towel: Planet Fitness gives you towels, though you can use your own if you’d like
• Fitness tracker (optional): You can use it to monitor your heart rate and notice how your progress is improving
• Gym gloves (optional): You can use gym gloves when you do exercises to help with grip
• Resistance bands (optional): Many Planet Fitness centers have resistance bands, while owning your own may be handy

If you are just starting out, you don’t need to spend your money on special gear. With Planet Fitness workouts, you only need the basics to get started. In time, many people begin to focus on better equipment as they improve their fitness.

Timing

Below, you will find Planet Fitness workout routines that change in length:

• New students: schedule 30-40 minutes (receive a 25% reduction in time over the typical gym workout)
• The intermediate routine: should take 45 to 60 minutes
• Advanced routine: In an advanced routine, you need to rehearse for 60-75 minutes

It has been shown in research that exercising for 45 minutes leads to the best results for most individuals. Even so, if you stick to a shorter workout, you will achieve more than you would from a longer workout you rarely take.

The best approach is to strength-train 3-4 times per week at Planet Fitness workout routines with at least one break in between plans.

Step-by-Step Instructions

Routine 1: Basic Workout for the Whole Body

In this workout, you get familiar with the main equipment while exercising all your muscles.

1. Warm-Up (5-7 minutes)
   • Start with 5 minutes on the treadmill at a brisk walking pace
   • Perform 10 arm circles forward and backward
   • Complete 10 bodyweight squats
   • Do 10 standing torso twists
   Pro Tip: Never skip your warm-up! Research shows proper warming up reduces injury risk by up to 54% and improves workout performance.
2. Cardio Activation (10 minutes)
   • Choose one machine: treadmill, elliptical, or stationary bike
   • Maintain a moderate pace where you can still hold a conversation
   • For beginners, try 2 minutes at a comfortable pace, then 30 seconds slightly faster, repeating 4 times
   Personalization Note: If you have joint issues, opt for the elliptical or stationary bike to reduce impact while still getting cardiovascular benefits.
3. Strength Circuit (15-20 minutes)
   • Leg Press Machine: 3 sets of 10-12 reps
   • Chest Press Machine: 3 sets of 10-12 reps
   • Seated Row Machine: 3 sets of 10-12 reps
   • Shoulder Press Machine: 3 sets of 10-12 reps
   • Rest 30-60 seconds between exercises
   Pro Tip: Focus on form rather than weight. Start with lighter weights to master proper technique before increasing resistance.
4. Core Finish (5 minutes)
   • Plank: Hold for 20-30 seconds, repeat 3 times
   • Seated ab crunch machine: 3 sets of 12-15 reps
   Personalization Note: If traditional planks are too challenging, modify by performing them from your knees until your core strength improves.
5. Cool Down (5 minutes)
   • 5 minutes of walking at a leisurely pace
   • Basic full-body stretches, holding each for 20-30 seconds
   Pro Tip: Cooling down properly helps reduce muscle soreness by up to 43%, according to recent fitness studies.

Routine 2: Upper Body Focus

This Planet Fitness workout routine targets your arms, chest, back, and shoulders for impressive upper body definition.

1. Warm-Up (5 minutes)
   • 5 minutes on the elliptical at moderate intensity
   • 10 arm circles in each direction
   • 10 shoulder rolls forward and backward
2. Upper Body Circuit (25-30 minutes)
   • Chest Press Machine: 4 sets of 10-12 reps
   • Lat Pulldown: 4 sets of 10-12 reps
   • Shoulder Press: 4 sets of 10-12 reps
   • Bicep Curl Machine: 3 sets of 12-15 reps
   • Tricep Extension Machine: 3 sets of 12-15 reps
   • Rest 45-60 seconds between exercises
   Pro Tip: To maximize muscle engagement, focus on slow, controlled movements. A 2-second lift and 4-second lowering tempo has been shown to increase muscle activation by up to 40%.
3. Cardio Burst (10 minutes)
   • Interval training: 1 minute moderate pace, 30 seconds high intensity
   • Repeat 6-7 times on any cardio machine
4. Core Work (5 minutes)
   • Seated ab crunch machine: 3 sets of 15 reps
   • Back extension machine: 3 sets of 12 reps
   Personalization Note: If you experience lower back discomfort, reduce the range of motion on back extensions until your strength improves.
5. Cool Down (5 minutes)
   • Light stretching focusing on chest, shoulders, and arms
   • Hold each stretch for 30 seconds

Routine 3: Lower Body Sculpt

This Planet Fitness workout routine targets your legs, glutes, and core for lower body strength and definition.

1. Warm-Up (5 minutes)
   • 5 minutes on the stationary bike
   • 15 bodyweight squats
   • 10 leg swings on each side
   • 10 hip circles in each direction
2. Lower Body Circuit (25-30 minutes)
   • Leg Press: 4 sets of 12-15 reps
   • Smith Machine Squats: 3 sets of 10-12 reps
   • Leg Extension Machine: 3 sets of 15 reps
   • Leg Curl Machine: 3 sets of 15 reps
   • Hip Abductor/Adductor Machines: 3 sets of 15 reps each
   • Rest 45-60 seconds between exercises
   Pro Tip: For maximum glute activation during leg press exercises, position your feet slightly higher on the platform and wider than shoulder-width apart.
3. Cardio Integration (10 minutes)
   • Incline walking on treadmill: Set to 8-10% incline
   • Maintain a challenging but manageable pace
   Personalization Note: If you have knee issues, reduce the incline to 5-7% and increase speed slightly for similar calorie burn without the joint stress.
4. Core Finish (5 minutes)
   • Plank: 30 seconds on, 15 seconds rest, repeat 3 times
   • Stability ball crunches: 3 sets of 15 reps
5. Cool Down (5 minutes)
   • Walking at an easy pace for 2 minutes
   • Lower body stretches focusing on the quadriceps, hamstrings, and calves

Nutritional Information

Working out at Planet Fitness workout routines as described here could help you burn about:

• Beginner routine: For newcomers, the gym session should burn 250-350 calories
• During the intermediate routine, you should aim for an average of 400-500 calories per workout
• Advanced workout: Calorie consumption can be 500 or more calories for step classes

Nevertheless, what you eat is very important when aiming for results. These suggestions for a healthy diet can support your plan at Planet Fitness workout routines.

• Pre-workout (1-2 hours before): 20-30 minutes to 1-2 hours prior, take in around 20-30 grams of complex carbohydrates alongside moderate amounts of protein (banana and Greek yogurt an examples).
• Post-workout (within 45 minutes): Policy to take in some carbohydrates and protein within 45 minutes after your exercise.
• Daily protein intake: Try to include 0.7-1g of protein for every pound of your body weight each day to support muscle growth.
• Hydration: Before your workout, have 16-20oz of water 2 hours ahead, a glass during your exercise and another 16-24oz afterward.

In the end, a bad diet will always trump any exercise program at Planet Fitness. According to experts in sports nutrition, nutrition contributes around 70-80% to achieving fitness goals.

Suitable Options for Improving Your Workout

The Planet Fitness workout routines can be adjusted to suit anyone’s health and fitness level:

For Problems Affecting Several Bones:

• Running may be replaced by walking up a hill or using a stationary bike
• Choose to leg press instead of using the Smith machine for squats
• Avoid exercises that are bothersome to your back

For Beginners:

• You should start by doing 1-2 sets instead of 3-4
• Use smaller weights and pay attention to your form
• You may rest for 90 seconds when your set calls for it

In the meantime:

• While doing strength training, alternately spend 1 minute on the treadmill
• Choose exercises that involve more than one group of muscles
• Consider working out for half of the total time in the morning and the other half in the evening

If Your Goal Is Weight Loss:

• Work your cardio exercises for at least 15 to 20 minutes
• Do 30 seconds of intense exercise and then rest for 90 seconds
• Try doing extra light cardio (at moderate intensity for 30 minutes) for one day

Training Suggestions

To make your Planet Fitness workout routine visits more effective:

The track designed for new users (1-3 months):

• On Monday, try the basic routine for the entire body
• On Wednesday, do an upper-body workout using lighter weights
• On Friday, choose the Lower Body Sculpt workout, but reduce each set by one or two

At the intermediate stage (3-6 months), you will be able to:

• On Mondays, focus on working out your upper body
• About 20-30 minutes of cardio work should be done on Tuesday
• Today is lower body day
• On Saturday, do a tough workout targeting your whole body

Long Hours Track:

• On Monday, the focus is on increasing weights in the upper body
• On Tuesday, I will do twenty minutes of HIIT cardio exercises
• Wednesdays are dedicated to toning the muscles on my legs
• On Thursday: Perform light exercises and loosen your muscles with stretches
• On Friday, plan a workout that targets the entire body using your maximum effort
• On Saturdays, work on areas you need to improve or perform more cardio exercises

Personalization Tip: Monitor your activities through the Planet Fitness app to determine which exercises are most effective for you.

These are the mistakes you should try to avoid

While doing these Planet Fitness workout routines, make sure to avoid these common problems:

1. A lack of body warm-up: Almost a third of gym accidents are caused by doing no warm-up. Make sure you spend at least 5 minutes getting your body ready.
2. When you use extra weight, always make sure your form is correct. Experts reveal that the combination of average weights and smooth techniques is superior to using heavy weights but with a poor form.
3. Be sure to continuously use a higher weight once you finish all the reps without difficulty. For muscles to develop, they should be worked constantly.
4. Sometimes exercising is not enough; it lowers your progress by up to 60%. Try to do at least some virtual learning even if only for a short time.
5. Not getting help: The staff at Planet Fitness are enthusiastic about teaching people to use the equipment. About 40% of those joining the gym for the first time say they are intimidated to ask how to exercise, leading to them practicing badly.
6. Forgetting to rest: For your muscles to gain, they need time to recover, not be exercised all the time. When someone overtrains, they could experience a 25% drop in results and have a higher risk of injuries.
7. Always doing the same thing: After 4-6 weeks, vary your Planet Fitness workout by adding new moves to avoid getting stuck.

Suggestions for Long-lasting Achievements

To incorporate Planet Fitness workout routines into your long-term habits:

1. It is better to begin with 2-3 sessions weekly and slowly increase the frequency and levels of exercise
2. Monitor the results by taking pictures and measurements every 4 weeks
3. Having a gym bag ready with the gear you need every day will save time and effort as you prepare
4. To help you exercise the next day, choose your sports outfit the night before
5. Keep a reminder: Schedule your exercise sessions or look for a fitness partner with a Black Card at Planet Fitness
6. Be sure to drink water: Being dehydrated can result in up to a 30% reduction in how much you can workout
7. Be aware of your feelings: Make sure fatigue is only healthy and not harmful

Pro Tip: If you want, you can arrange a free fitness training session at Planet Fitness. Try to attend a lesson once every 8-12 weeks to work on your technique and request specific suggestions from your coach.

Conclusion

If you stick with these Planet Fitness workout routines, you can achieve six amazing changes to your body:

1. With the right resistance training, your strength and muscle tone can increase
2. Help in maintaining a healthy heart with workouts that include cardio exercises
3. Exercising properly to achieve better flexibility and improvement in mobility
4. An improved body shape through doing both strength exercises and cardio
5. Improved fitness leads to an increase in your energy levels
6. Boost in confidence as you get better at biometrics and notice your improvements

Try to keep an exercise routine, since being consistent is more important than having a perfect body. Attending Planet Fitness, even if you miss some exercises in your routine, will keep you motivated and form a habit.

Your experience at Planet Fitness is different from everyone else’s. Take part in the journey, appreciate every positive outcome, and focus on methods that can continue for a long time. One of the best changes occurs when exercise becomes an activity you look forward to and not something you dread.

Have you ever tried them for yourself yet? Take your water bottle, slip on sweatpants, and drive to Planet Fitness. Thank yourself in the future for the actions you begin today.

FAQs

When is the best time to do these Planet Fitness workouts? Ideally, you should work out with weights three to four times each week and always include one day off. It’s best for beginners to start with 2-3 sessions until they become stronger.

Should I include all of the exercises every time I work out? Either way, you can go with one routine and train 3 times a week or combine various routines depending on what you want to gain and how much time you can spend.

Is it okay to utilize these routines even if I am over 50? Absolutely! Such routines can be adjusted to suit people of different ages. People over 50 can benefit from using easier weights, adding several extra minutes of warm-up and ensuring all movements are smooth.

When will I begin to see the benefits of these exercises? Within 2-3 weeks, most individuals experience a boost in their energy and strength. It takes around 4 to 6 weeks of solid training and the right food before physical improvements are noticeable.

Could I practice these exercises when many people are at the gym? Yes, however, you may have to change the order of your exercises due to having limited equipment. Alternative movements for each muscle should be prepared if some exercise machines are being used.

Is a Black Card necessary to practice the programs given by Planet Fitness? That is true; you get all these pieces with the standard membership. Besides other rewards, Black Card holders get to enjoy massage chairs and can invite friends to use the gym.

Is it better to eat before completing the workout routines at Planet Fitness? If working out in the morning, a small snack with carbs about 30 minutes prior will supply you with energy. If your games happen after lunch or dinner, be sure to eat a round meal at least 2-3 hours beforehand.

Can I shed weight using these workout routines offered at Planet Fitness? Absolutely, but it requires proper nutrition as well. Not only do they grow and define your muscles, but they also burn extra calories during and after your exercise thanks to excess oxygen consumed after finishing your workout.

Is beginning with these routines a good idea? This program has been designed so that beginners can follow along. Start off using lighter weights and concentrate on doing the exercises correctly.