Fall Fitness Challenge: 30-Day Beginner Workout Plan

A FREE, 30-Day Beginner Workout Plan! Daily low impact workouts you can do at home with a set of dumbbells to build muscle, burn calories, and boost metabolism. Download your Beginner 30-Day Workout Plan today!

*If you’re having trouble seeing the video above, try turning off or pausing your ad-blocker. If you prefer, you can also view this Low Impact HIIT Workout on YouTube here. You can also view all of the workout videos for this 30-Day Beginner Workout Plan via this YouTube Playlist

I LOVE seeing you guys check off the days on your 30-Day Workout Plans. You’ve absolutely crushed the workout plans released earlier this year.

If you’re new around here, we’ve released three previous 30-Day Workout Plans:

1. 30-Day Workout Challenge + Calendar — the very first fitness challenge we released.

2. Summer Shred: Beginner Low Impact Workout Calendar — designed for beginners or anyone looking for all low impact workouts.

3. Summer Shred: Advanced Workout Calendar — designed for more advanced fitness enthusiast looking for challenging, high-impact workouts.

The start of September means a new season and therefore: NEW WORKOUT CALENDARS!

I’m so excited to release TWO NEW 30-Day Workout Calendars for this Fall Fitness Challenge. We are releasing two calendars to accommodate various fitness levels and fitness goals:

  1. 30-Day Beginner Workout Plan: Strength-Focused Workout Calendar for Beginners — 3-5 days a week of 15-30 minute, low impact strength training workouts that are sure to also raise your heart rate. Keep reading for more details on this specific calendar, as well as, links to download the beginner workout plan.
  2. 30-Day Advanced Workout Plan:Strength + HIIT Workout Calendar for Intermediate + Advanced — 5-6 days a week of 20-35 minute, strength training and HIIT workouts.

Beginner Workout Plan for Women

This Fall Fitness Challenge was designed to be flexible so you can plug-n-play with the workout plan. That said, Monday, September 9th, is a great time to start one of these 30-day workout plans.

The beginner workout plan featured in this post includes some of my favorite, new workouts on the blog, like this full 30-minute Leg Day Strength Workout Video. And it also features some oldies, but goodies, like these 7 Best Strength Training Exercises For Women {one of my top posts on the blog since 2017}.

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

*NOTE: this downloadable workout calendar was designed so that you can click the workout in bold text and you will be directed to that specific workout on the blog. If you’re having trouble clicking the bold workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 

30-day beginner workout plan

Who is this Beginner Workout Plan for?

This beginner workout plan was created for fitness beginners with a strength training emphasis. I also added a few low impact cardio workouts to add variety and increase calorie burn.

When I say ‘beginner’ I largely mean ‘low-impact’, which means this calendar IS 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 in need of joint-friendly, low impact workouts.
  • Postpartum and looking to get back into a fitness routine after having a baby.
  • Pregnant and looking to maintain strength and endurance in a low impact way.
  • Looking to strength train 3-5 days a week. 

I love strength training; it has SO many benefits to offer women in general, but especially for fitness beginners! Weight training helps build muscle which we start losing at the age of 30.

If you’re looking for a more advanced workout calendar, with an emphasis on strength training and high intensity interval training workouts {HIIT}, reference this Advanced Strength + HIIT 30-Day Workout Calendar

Low Impact Arm Workout with Dumbbells

Workout Calendar FAQs:

  1. When to start. You can start this Beginner Workout Plan at any time, on any given day. Just start, and cross off each day on the workout calendar as you go. If you miss a day, don’t sweat it — life happens! There are rest days built in to the calendar, and you can always adjust your week to make the rest day the day you miss.
  2. What equipment is needed. All of the workouts can be done at home, or from pretty much anywhere! Many of the workouts are bodyweight only or require a set of dumbbells. Each workout will have a recommended dumbbell weight {if weights are required}, but feel free to use what you have available and feel comfortable with. You can always perform the dumbbell exercises without weights if you don’t have equipment available. There are also options to add additional pieces of equipment like a mini loop resistance band {or mini loop fabric resistance band} and sponge ball  if you have access to them.
  3. Logistics.
    1. Download the Workout Calendar PDF by clicking here, or bookmark this webpage for reference.
    2. Hover over and then click on the bold text each day to access the full workout and video on www.nourishmovelove.com.
      *NOTE: this downloadable workout calendar was designed so that you can click the workout in bold text and you will be directed to that specific workout on the blog. If you’re having trouble clicking the bold workout links within the calendar, try viewing the calendar in Google Chrome — that’s the preferred browser for accessing all workouts on this calendar. 
    3. You can also access all of the workout videos on this workout calendar on YouTube via this YouTube Playlist.
    4. Share your daily workouts by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again!
    5. NOTE: in order to access the full-length, 30-Minute Strength Training Arms Workout Video included in this workout plan {on day 9 and 23}, you do have to be subscribed to my email list. Click here to subscribe and access the 30 Minute Arms Workout Video.

30 day fitness challenge

Trainer Tips + Beginner Workout Plan Notes:

  1. Warm up and cool down. Properly warming up and cooling down are essential parts of workouts {that often get skipped, I’m guilty of this too}. On days when you don’t have a full-length video which include a custom warm-up and cool down, I recommended referencing the following:
  2. Make the workout calendar work for you. I designed this workout calendar how I would personally design a 30-Day Beginner Workout Plan for myself. Therefore, it includes working out for 15-30 minutes a day, 3-5 out of 7 days of the week. If that’s not realistic or attainable for you, adapt and modify the calendar as needed.
  3. Adapt workouts and exercises as needed. You know your body best, and although several of the workout videos include modifications, you can always adapt exercises to better suit your needs and goals. This post on 7 Ways to Modify a Push-Up is a great resource!
  4. Choose what video format you like, and adapt your workouts. Please note: I’ve included a mix of full-length, follow-along workout videos AND workouts with picture collage visuals and a 1-minute video ‘preview’ demonstrating the moves. So there’s not a full-length workout video everyday. If you’re looking for a 30-Day Workout Calendar with all full-length videos, Get Healthy U TV is a great resource. You can get your first year for only $20 when you use promo code: LindseyGold20 {click here to join}!

I do have to 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 or nutrition 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.

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

30 Day Fitness Challenge for Beginners
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.