30 Day Beginner Workout Plan #1 | Beginner

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!

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.


I’m so excited to release TWO NEW 30-Day Workout Calendars for this 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 Fitness Challenge was designed to be flexible so you can plug-n-play with the workout plan.

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 Beginner Fitness Challenge.

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.

*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

How to Follow the 30-Day Beginner 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 30-Day Beginner Workout Plan 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 Strength Training Arms Workout Video included in this workout plan (on day 9 and 23).

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

Low Impact Arm Workout with Dumbbells

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

30 day fitness challenge

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:

30 Day Fitness Challenge for Beginners
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.