Build strength, burn calories and boost your metabolism with this free, 30-Day Beginner Workout Plan! This complete workout program includes daily low impact strength, cardio and mobility workouts. Achieve your weight loss and fitness goals at home using just a set of dumbbells.
Starting an exercise routine can be challenging and overwhelming, especially as a beginner!
Whether your goal is to achieve push ups from your toes, build overall muscle or lose weight, this 30-day beginner workout plan is a great place to start your fitness journey.
This plan is designed to take the guesswork out of your workout routine. All you need to do is press ‘play’ and start moving. From upper body strength workouts to lower body weightlifting and mobility training – this monthly workout plan hits every major muscle group in the body. Plus, you can do the entire program at home with a set of dumbbells.
Building muscle and fat loss takes consistent effort over time, but in four weeks you will see:
Increased strength and ability to complete more repetitions with weights
Improved muscle stimulus, reaction time, coordination and balance (performing each compound exercise with better form)
Elevated energy levels and mood
The desire to come back for more (creating consistent fitness habits at home)
LET’S GET STARTED
Download Your FREE Workout Plan Here
Download the PDF calendar for this 30-day beginner workout plan so you can easily access your daily workouts.
Pregnancy Modification: Sub bird dog for bear crawl (move 3) and omit the crunch on the glute bridge and crunch (move 6) in the 15-Minute Abs, Butt and Thighs video. For the Booty Workout, option to take move 4 from a chair/bench if you’re not comfortable on your back.
Pregnancy Modification: Sub a standing shoulder press for move 5 if the v-sit doesn’t feel good.If you’re not comfortable lying on your back, try taking the chest exercises from a stability ball or incline.
A Set of Dumbbells(Discount Code: NMLTQ5). Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 5-15 pounds. Remember muscle growth happens with lifting heavy weights.
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
2. Time Requirement:
Varies from 15-30 minutes a day, 5 days per week. You can always take more rest days as needed!
If you’re a runner or power walker and want to incorporate running or walking into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body training workouts weekly.
You want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows. You also have the option to follow our 2-Week Strength Training + Running Workout Plan.
3. Fitness Level:
Beginner. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.
If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.
4. Cost:
Free! No sign up needed, this is a free beginner workout plan.
Beginner Workout Plan FAQs
What Is The Best Workout Plan For A Beginner?
The most effective workout plan is one you’ll actually follow. Beginner workouts are an achievable way to build a regular fitness routine. Start where you are, and do what you can. I highly recommend following a well-rounded plan for accountability and motivation. A well-rounded workout plan will hit every muscle group (total body, upper body and lower body) and include strength training workouts, cardio and mobility.
You should aim to complete 10-15 repetitions of an exercise with good form. So, you want a weight that is heavy enough to lead to muscle growth, but not too heavy (which can compromise form, leading to injury). I recommend beginners start with weights somewhere between 5 pounds and 10 pounds.
How Long Should You Workout Everyday As A Beginner?
Try starting with quick workouts that are 30 minutes or less. As you build strength, you can increase the time of your workouts if you’d like. The American Heart Association recommends 75-150 minutes of aerobic activity, and two strength-training sessions, per week.
How To Download and Use This Beginner Workout Plan
Pin This Free Workout Program: FREE 30-Day Beginner Workout Plan
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.
This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.
2 comments
Hi when pressing on calendar can’t see that workout
Hi Laurie! Did you click to download the workout calendar? You can always email me at lindsey@nourishmovelove.com. Thank you! Lindsey
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Youtube Playlist
Hi when pressing on calendar can’t see that workout
Hi Laurie! Did you click to download the workout calendar? You can always email me at lindsey@nourishmovelove.com. Thank you! Lindsey