​ ​
post featured image

30 Day Beginner Workout Plan #2

Download 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.


Download Your FREE Workout Plan Here

Download the PDF calendar for this 30-day workout plan so you can easily access your daily workouts.
Download Plan

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

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

Our Beginner Workout Plans are 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.

30 Day Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells. 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.

Optional Exercise Equipment: 

Mini Loop Resistance Band. You can add a resistance band to the leg exercises to increase the intensity. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).

Sponge ball for engaging and targeting the abs.

Glider disc or sweat towel for a barre workout.

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 and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:

  • One Leg Day (lower body)
  • One Arm Day (upper body)
  • One Full Body Training Day

You just 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.

This 30 Day Workout Challenge for Beginners is for Anyone Looking To:

  • Start (and maintain!) a fitness routine
  • Start strength training at home
  • Start working out again after a fitness break
  • Build strength and lose weight

Program FAQs

Want to know more about adapting this plan for runners, cycling, pregnancy or postpartum? Check out our FAQ page.
Get Some Answers
Beginner Workout Plan | workout calendar

How To Download and Use This Beginner Workout Plan

  1. Download the 30-Day Beginner Workout Plan PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below. 
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full-length, real time workout video on nourishmovelove.com. Or scroll down to find the daily workouts on YouTube below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: Beginner Workout Plan #2.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

Beginner Workout Plan: WEEK 1

Day 1: 30-Minute Leg Workout At Home with Dumbbells

Day 2: 30-Minute Toned Arms Workout AND optional 10-Minute Low Impact HIIT Workout for Beginners

Day 3: 15-Minute Power Yoga AND 10-Minute Barre Core Workout

Day 4: Rest Day OR Prenatal Yoga Flow OR Morning Yoga Routine: 8 Energizing Yoga Poses

Day 5: 7 Best Strength Training Exercises for Women

Day 6: Outdoor Run/Walk + Strength

Day 7: Rest Day

Beginner Workout Plan: WEEK 2

Day 8: 30-Minute Resistance Band Leg Workout OR 6 Glute Toning Barre Moves AND optional 10-Minute Beginner Ab Workout for Women

Day 9: Sculpted Arms Dumbbell Workout AND optional 10-Minute Low Impact HIIT Workout for Beginners

Day 10: 30-Minute Power Barre Workout Video

Day 11: Rest Day OR Prenatal Yoga Flow OR 10 Morning Yoga Poses

Day 12: 20-Minute Low Impact Strength + Cardio Workout

Day 13: Outdoor Run/Walk + Tone

Day 14: Rest Day

Beginner Workout Plan: WEEK 3

Day 15: 30-Minute Leg Workout At Home with Dumbbells

Day 16: 10-Minute Upper Body Workout for Women AND optional 10-Minute Low Impact HIIT Workout for Beginners

Day 17: Sculpting Gliding Disc Barre Workout

Day 18: Rest Day OR Prenatal Yoga Flow OR 15-Minute Power Yoga

Day 19: 7 Full Body Resistance Training Exercises

Day 20: Outdoor Run/Walk + Strength

Day 21: Rest Day

Beginner Workout Plan: WEEK 4

Day 22: 30-Minute Resistance Band Leg Workout OR 6 Glute Toning Barre Moves AND optional 10-Minute Beginner Ab Workout for Women

Day 23: 25-Minute Arms and Abs Workout At Home (Supersets)

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 25-Minute Arms + Abs Workout With Weights (SUPERSETS)
  • Pregnancy Modifications: I did film this in my second trimester of pregnancy and am providing modifications for the core exercises; showing how to make this a prenatal arm workout!

Day 24: 15-Minute Power Yoga AND 10-Minute Barre Core Workout

Day 25: Rest Day OR Prenatal Yoga Flow OR 20-Minute Beginner HIIT Cardio Yoga Workout

Day 26: Low Impact Barre Cardio Workout AND optional Core Recovery Workout

Day 27: Outdoor Run/Walk + Tone

Day 28: Rest Day

Day 29: 15-Minute Abs, Butt and Thigh Workout

Day 30: Sculpted Arms Dumbbell Workout

Wondering Which Workout Program To Do Next?

  1. SplitStrong35 is a strength-focused split training workout plan. Splitstrong is designed to build a solid base of foundational strength. We recommend completing our SplitStrong strength training program x 2-3 times before moving on to HIITStrong.
  2. HIITStrong35 is the HIIT version of SplitStrong. HIITStrong adds some additional intensity and advanced compound exercises to the strength base you built in SplitStrong.

More FREE Workout Programs

Share on Pinterest: FREE 4-Week Beginner Workout Plan

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 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.

  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