30 Day Beginner Workout Plan #2 | Beginner

A free, 30-Day Workout Calendar to help you shape up for summer. This Beginner Workout Plan was designed for anyone seeking low-impact workouts that are still challenging. Download your Workout Calendar to build strength and burn calories with daily workouts you can do at home with a set of dumbbells.

You can also view all of the Summer Shred Beginner 30-Day Workout Plan Workout Videos via this YouTube Playlist

The 30-Day Workout Challenge + Calendar I published earlier this year was such a hit, and you guys have been requesting more workout plans and workout calendars.

So I figured it’s the perfect time to launch a ‘Summer Shred’ Workout Calendar.

The goal with these 30-Day Workout Calendars is that you can adapt them to fit your personal fitness schedule and routine.

This Beginner Workout Plan was specifically designed for anyone seeking low impact workouts that are still challenging. So whether you’re pregnant, coming back from postpartum or recovering from an injury, or just starting a fitness routine this Beginner Workout Plan and 30-Day Workout Calendar is for you!

The workout calendar includes my favorite, new workouts on the blog, like the 6 Exercises for Toned Arms (featured above). As well my favorite, older workouts on the blog, like these 7 Best Total Body Strength Training Exercises for Women.

Click on the Beginner 30-Day Workout Calendar below or click here to directly download this Beginner Workout Plan.

*NOTE: If you’re having trouble directly clicking the workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 

Beginner Workout Plan | workout calendar

How to Follow the 30-Day Home Workout Plan

    1. Download the Home Workout Plan Calendar PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
    2. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com.
    3. You can also access all of the home workout videos on this workout calendar on YouTube via this YouTube Playlist.
    4. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    5. NOTE: use this link to access the full-length, 30-Minute Barre + HIIT Fusion Workout Video included in this workout plan (on day 10).

Get all of our workout plan FAQ’s and trainer tips here.

workout calendar | 30 day workout plan

Exercise Equipment Needed: 

  • A set of dumbbells. Most of the daily workouts require a set of dumbbells, but they can also be done with bodyweight alone. Each workout will have a recommended dumbbell weight, usually between 8-15 pounds for the strength training workouts and 2-5 pounds for the barre workouts.
  • An optional mini loop resistance bandA great added challenge for the lower body if you’re an advanced fitness enthusiast.
  • An optional sponge ball (or kids squishy toy ball) specifically for engaging and targeting the abs

Who is this ‘Beginner Workout Plan’ for?

When I say ‘beginner’ I largely mean ‘low-impact’. This calendar IS friendly for those beginning a new fitness routine, but it’s also appropriate for anyone who is:

  • Beginning or getting back into a steady fitness and weight loss routine.
  • Recovering from an injury, or need a more joint-friendly workouts.
  • Getting back into a fitness routine after having a baby.
  • Pregnant and looking to maintain strength and endurance in a low impact way.

I noted this in my 10-Minute Low Impact HIIT Cardio post, but I’m at the point in my pregnancy where I’m personally transitioning to more low impact workouts, because they feel better for my body. But you guys know me, I still want to feel challenged and work up a sweat!

And that’s exactly what you get with this Beginner Workout Plan, low impact weight training and bodyweight workouts that are still challenging. 

If you’re looking for a more advanced workout calendar, with high impact workouts reference this Advanced 30-Day Workout Calendar

Beginner Workout Plan and Workout Calendar

More Free Home Workout Plans

We have free, home fitness plans and 30-day workout challenges for all fitness levels — from beginner workout plans to advanced workout challenges, and a postpartum workout plan.

Build muscle, lose weight and create a workout routine at home by selecting one of the below home workout plans.

14-Day Workout Challenges

Beginner Workout Plans

Advanced Workout Plans

Postpartum + Postnatal Workout Plans

Pin this Beginner Workout Plan + 30-Day Workout Calendar:

Beginner Workout Plan and Workout Calendar | 30 day workout plan
Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout calendar 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 do receive a small commission for products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love, making the content you see on this blog possible.
  1. Holy moly! At 6mths pregnant I am taking this beginner challenge on. I’ve been working out steadily for over a year now 5 days a week 15-30 min total. I do like a good push and a good sweat. Day 1 beginner definitely had me dripping sweat all over my mat. I am not sure the last time I really sweat that much during a workout!

    • Teresa! Good for you for jumping into this calendar at 6 months pregnant — that’s incredible! So glad you’re finding it challenging and I hope you enjoy all the workouts! Way to go mama — keep up the good work! -Lindsey

  2. Hello,
    I’m an active 60 year old at 5’4″ weighing 121 lbs. I love cardio and I do 1 1/2 hrs of fast walking, elliptical,and other cardio daily, i’m fit cardio wise, but NO weight training. I’m going to tryout your 30 day weigh training challenge for beginner. Where should I put my cardio workout and do I need to limit my time doing it? Do you have any other advice for me?
    Thank you,

    • Hi Norma! Wow, you’re crushing it at 60, but yes I’d highly suggest adding weight training as it’s especially important as we age + lose muscle mass + bone density. And strength training helps maintain muscle mass and is also great for bone density as well! If you follow this Beginner Calendar you’ll still be getting plenty of cardio and/or you can always add power walking to any of the days if you’d like additional work as well! I hope that helps and keep up the great work! -Lindsey

  3. Thank you so much for posting this! I just got diagnosed with piriformis syndrome, so I can’t do my normal workouts… But this low impact option looks like something that may be perfect to strengthen my injured muscles. I love your workouts!!

    • Hi Marnae! I’m so sorry to hear about your piriformis syndrome; but yes this low impact calendar is a great option to continue to build strength in a low impact way! Especially glute + core strength for piriformis syndrome! Enjoy the workouts and thanks for following along! -Lindsey