30 Day Beginner Workout Plan #1

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

Download the 30-Day Beginner Workout Plan Here!

Jump to Week 1 | Jump to Week 2

Jump to Week 3 | Jump to Week 4

Starting a fitness routine can be challenging, especially as a beginner! There are so many workouts to choose from, and it can be overwhelming to come up with a weight loss workout plan for yourself every day.

Enter this complete, 4-Week Workout Plan for Beginners at home!

Your workout of the day is pre-selected, so all you need to do is press ‘play’ and start sweating. We’ve selected 30 of the best workout routines for beginners, focused on full body dumbbell strength training and low impact cardio. AND you can do the entire program at home!

No cardio machines or fancy gym equipment needed, just a set of weights.

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.

Make your fitness goals a reality with this FREE beginner workout plan!

Beginner Workout Plan | 30 day workout challenge for beginners

This Beginner Workout Plan Includes:

  • 4 weeks of guided home workouts on YouTube (five workouts per week and two active recovery, stretching or rest days).
  • Minimal equipment – you’ll just need dumbbells and an optional resistance band and foam roller.
  • Daily workouts that are, on average, 15-30 minutes a day.

Workout Plan Details (here’s what you need):

1. Exercise Equipment Needed:

Just a few pieces of equipment:

  • 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.
  • A Mini Loop Resistance Band. You can always use an old sports bra if you don’t have a resistance band available. These are the mini loop resistance bands I have (DISCOUNT CODE: NML).
  • An Optional 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!

3. Fitness Level:

Beginner. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.

4. Cost:

FREE! No sign up needed!

Download the FREE Beginner Workout Plan Here!

30 Day Beginner Workout Challenge | 30 Day calendar graphic

How to Use this Free 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 (Updated).
  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.

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

Ready to get fit at home? Here’s your daily, fat-burning workout routine for beginners. Note, reps and intensity will increase with each week. 

Beginner Workout Plan | WEEK 1

Beginner Workout Plan | Week 1

Day 1: 15-Minute Abs, Butt and Thighs and 8-Minute Booty Workout

Day 2: 30-Minute Dumbbell Arm Workout

Day 3: 10-Minute Full Body HIIT and 10-Minute Cardio

Day 4: Rest Day 10-Minute Recovery Flow Yoga

Day 5: 7 Best Strength Training Exercises for Women

Day 6: 10-Minute Resistance Band Legs, 10-Minute Arms and 5-Minute Beginner Abs

Day 7: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Beginner Workout Plan | WEEK 2

At Home Workouts for Beginners | Week 2

Day 8: 30-Minute Leg Day Strength

Day 9: 25-Minute Chest Workout

Day 10: 15-Minute Full Body Strength and 10-Minute Cardio Kickboxing Tabata

Day 11: Rest Day 10-Minute Yoga Flow

Day 12: 30-Minute Full Body Strength

Day 13: 15-Minute Cardio Barre, 10-Minute Shoulder, Bi and Tri and 5-Minute Beginner Abs

Day 14: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Beginner Workout Plan | WEEK 3

Fitness Schedule for beginners | Week 3

Day 15: 15-Minute Abs, Butt and Thighs and 8-Minute Booty Workout

Day 16: 30-Minute Dumbbell Arm Workout

Day 17: 10-Minute Full Body HIIT and 10-Minute Cardio

Day 18: Rest Day Power Yoga

  • Workout Time: 15 Minutes
  • Equipment: None, Bodyweight Exercises
  • YouTube Link: 15-Minute Power Yoga
  • Pregnancy Modification: Avoid twists and belly down postures, and modify core work as needed. Alternatively, flow through my pregnancy-friendly 10-Minute Recovery Yoga Flow.

Day 19: 7 Best Strength Training Exercises for Women

Day 20: 10-Minute Resistance Band Legs, 10-Minute Arms and 5-Minute Beginner Abs

Day 21: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Beginner Workout Plan | WEEK 4

Workout Calendar for Beginners | Week 4

Day 22: 30-Minute Leg Day Strength

Day 23: 25-Minute Back Workout

Day 24: 15-Minute Full Body Strength and 10-Minute Cardio Kickboxing Tabata

Day 25: Rest Day Power Yoga

  • Workout Time: 15 Minutes
  • Equipment: None, Bodyweight Exercises
  • YouTube Link: 15-Minute Power Yoga
  • Pregnancy Modification: Avoid twists and belly down postures, and modify core work as needed. Alternatively, flow through my pregnancy-friendly 10-Minute Recovery Yoga Flow.

Day 26: 30-Minute Full Body Workout At Home

  • Workout Time: 30 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 35-Minute Full Body Strength Workout At Home
  • Pregnancy Modification: Modify core work. Sub Bird Dog in Circuit 1 (Overhead Pull + Leg Lower). Sub Incline Plank in Circuit (2 Plank + Dumbbell Pass). Sub Seated Heel Slides in Circuit 3 (Seated Twist with Dumbbell).

Day 27: 15-Minute Cardio Barre, 10-Minute Shoulder, Bi and Tri and 5-Minute Beginner Abs

Day 28: Rest Day 10-Minute Stretch + Mobility OR 10-Minute Foam Rolling

Fitness Beginner Workout Routine | Week 5

Day 29: 30-Minute Full Body Strength Circuit Workout

Day 30: 20-Minute Full Body Strength (No Repeats)

Beginner Workout Plan FAQs

1. Can four weeks of exercise make a difference?

YES! 

Can you “get in shape” in four weeks? That depends on what you’re measuring success by. 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.
  • BUT the greatest difference you’ll see after completing this 30-day workout program — ELEVATED energy levels and mood!! And desire to come back for more; creating consistent fitness habits at home.

2. I’m a runner. How do I 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.

And then you can add running on the other days. I also like adding a run to arm days if time allows. Or follow our 2-Week Strength Training + Running Workout Plan.

3. How do I 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 the workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout next to the daily workout above.

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

Share on Pinterest: FREE 4-Week Beginner Workout Plan

beginner workout plan and workout routines for beginners  | PIN FOR PINTEREST

More FREE Home Workout Programs + Calendars

Try our MOST POPULAR 2-Week Home Workout Plan: SplitStrong 35. A 2-week, FULL BODY workout plan with new workout videos DAILY — a 5-day workout split, 35-minutes a day, 5-days a week.

We also have Free 7-Day, 14-Day and 30-Day Workout Plans for all fitness levels:

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 (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.

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