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.
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.
Can four weeks of exercise make a difference? YES! Building muscle and fat loss takes consistent effort over time, but in four weeks you WILL SEE:
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).
Foam Roller. A great way to release sore muscles post workout or to use on active recovery days.
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:
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.
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.
FREE! No sign up needed, this is a FREE Beginner Workout Plan.
Youtube Playlist
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.
Nourish Move Love is a health + fitness blog that helps women create a lifestyle and body they love.
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Hi when pressing on calendar can’t see that workout
Hi Laurie! Did you click to download the workout calendar? You can always email me at lindsey@nourishmovelove.com. Thank you! Lindsey