​ ​
nourish move love main logo
searching icon

Beginner Workout Plan (30-Day Routine)

By: Lindsey Bomgren, CPT | November 25, 2024

Build strength, burn calories and boost your metabolism with this free, 30-Day Beginner Workout Plan. This complete workout program includes daily low impact strength, cardio and mobility workouts. Achieve your weight loss and fitness goals at home using just a set of dumbbells.

Jump To Week 1
Jump To Week 2
Jump To Week 3
Jump To Week 4

Starting an exercise routine can be challenging and overwhelming, especially as a beginner!

Whether your goal is to achieve push ups from your toes, build overall muscle or lose weight, this 30-day beginner workout plan is a great place to start your fitness journey.

This plan is designed to take the guesswork out of your workout routine. All you need to do is press ‘play’ and start moving.

This dumbbell home workout plan is designed for building muscle and fat loss. From upper body strength workouts to lower body weightlifting and mobility training designed to improve your range of motion – this monthly workout plan hits every major muscle group in the body.

This full body training split has five workouts per week, but can be adapted to suit your needs. If you’d like to incorporate more rest days, follow the 3-day or 4-day version of this plan (download our custom workout plan pdf’s below).

woman holding dumbbell on shoulder

Download A Custom Workout Plan That Fits Your Schedule – From 3-5 Days A Week 👇👇

3-Day Plan 4-Day Plan 5-Day Plan

This Beginner Workout Plan is for Anyone Looking To:

  • Start working out again after a fitness break
  • Create a consistent fitness routine at home (that you look forward to daily)
  • Start building strength and lean muscles, developing the ability to complete more repetitions with weights
  • Improve muscle stimulus, reaction time, coordination and balance (track your progress and perform each compound exercise with better form)
  • Burn calories and lose weight
  • Elevate energy levels and mood
5 day split beginner workout plan calendar graphic

Week 1

week 1 calendar of beginner workout plan

Day 1: 20-Minute Beginner Leg Workout

Day 2: 25-Minute Beginner Arm Workout

Day 3: 10-Minute Low Impact HIIT Workout and 10-Minute Beginner Cardio Workout

Day 4: Rest Day 10-Minute Recovery Flow Yoga

Day 5: 30-Minute Full Body Strength Workout

Day 6: 20-Minute Workout Routine for Beginners

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

Week 2

WEEK 2 of beginner workout plan

Day 8: 30-Minute Leg Workout, No Lunges

Day 9: 20-Minute Upper Body Dumbbell Workout (All Standing)

Day 10: 15-Minute Standing Cardio and 5-Minute Beginner Ab Workout

Day 11: Rest Day 5-Minute Daily Mobility

Day 12: 25-Minute Full Body Strength

Day 13: 20-Minute Strength and Walking Workout (2,000 Steps)

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

Week 3

week 3 of beginner workout plan

Day 15: 25-Minute Dumbbell Leg Workout

Day 16: 10-Minute Upper Body Workout and 10-Minute Shoulder, Bicep and Tricep Workout

Day 17: 15-Minute All Standing Cardio Workout and 5-Minute Pilates Ab Workout

Day 18: Rest Day 5-Minute Back Stretches (Thoracic Mobility)

Day 19: 25-Minute At Home Full Body Workout (No Repeats)

Day 20: 15-Minute Beginner Kettlebell Workout (All Standing) and 7-Minute Standing Ab Circuit Workout

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

Week 4

WEEK 4 of beginner workout plan

Day 22: 30-Minute Leg Workout for Bad Knees

Day 23: 20-Minute Ab and Arm Day Workout (All Standing)

Day 24: 15-Minute Zone 2 Cardio Workout and 5-Minute Dead Bug Workout

Day 25: Rest Day 15-Minute Mobility Workout

Day 26: 30-Minute Full Body Workout At Home

Day 27: 10-Minute Morning Workout Routine and 8-Minute Booty Workout At Home

Rest + Active Recovery Days

Option to try one of our stretching and recovery workouts:

days 29 and 30 of beginner workout plan

Day 29: 10-Minute Beginner Dumbbell Workout (All Standing) and 10-Minute At Home Glute Workout For Beginners

Day 30: 30-Minute LISS Cardio with Weights (All Standing)

Find This Workout Plan On YouTube

youtube icon Youtube Playlist

30 Day Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells (Discount Code: NML5). 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: 

Kettlebell (Discount Code: NML5). Option to use a kettlebell or substitute one heavy dumbbell.

Mini Loop Resistance Band (Discount Code: NML)

2. Time Requirement: 

Varies from 10-30 minutes a day, 5 days per week. You can always take more rest days as needed!

If you’d prefer to incorporate more rest days, try our 3-Day Beginner Split or our 4-Day Beginner Split.

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, this is a free beginner workout plan.

two women holding a low bodyweight squat in a beginner workout routine

FAQs

What Is The Best Workout Plan For A Beginner?

The most effective workout plan is one you’ll actually follow. Beginner workouts are an achievable way to build a regular fitness routine. Start where you are, and do what you can. I highly recommend following a well-rounded plan for accountability and motivation. A well-rounded workout plan will hit every muscle group (total body, upper body and lower body) and include strength training workouts, cardio and mobility.

Which Workout Type Is Best For Beginners?

True beginners should start with full body workouts composed of low impact strength training exercises. As you progress, your workouts can become more focused, and include beginner upper body workouts, beginner leg workouts and beginner cardio workouts.

What Is A Good Dumbbell Weight for Beginners?

You should aim to complete 10-15 repetitions of an exercise with good form. So, you want a weight that is heavy enough to lead to muscle growth, but not too heavy (which can compromise form, leading to injury). I recommend beginners start with weights somewhere between 5 pounds and 10 pounds.

How Long Should You Workout Everyday As A Beginner?

Try starting with quick workouts that are 30 minutes or less. As you build strength, you can increase the time of your workouts if you’d like. The American Heart Association recommends 75-150 minutes of aerobic activity (brisk walking, jogging, jumping rope, etc.), and two strength training sessions, per week.

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: 30-Day Beginner Workout Plan.
  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.

More FREE Workout Programs

Pin This Free Workout Program: FREE 30-Day Beginner Workout Routine

woman performing bicep curl as part of beginner 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.

8 comments

  1. Can you send me pdf of old version! This is really helping me slowly get back into exercising again. Thanks!

  2. Could I also get the old version emailed to me please? I was in the middle of week 3 when it changed!

  3. Did this plan change recently? I am on week 4 and all the sudden the plan is super different. Do you have a link to the old plan, so I can finish this one out? Thanks! I am loving the workouts.

    • Sorry for the confusion, Kristin! Yes, this plan just got an update to include some of our newer workouts. We’ll email you a copy of the PDF calendar for the previous version! -Lindsey

More from Beginner Workout Plans