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30 Day Beginner Workout Plan #1

By: Lindsey Bomgren, CPT | December 27, 2023

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. From upper body strength workouts to lower body weightlifting and mobility training – this monthly workout plan hits every major muscle group in the body. Plus, you can do the entire program at home with a set of dumbbells.

woman performing a standing workout as part of 30 day beginner workout plan

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)
  • Elevated energy levels and mood
  • The desire to come back for more (creating consistent fitness habits at home)
woman performing a bicep curl as part of beginner dumbbell workout

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this 30-day beginner workout plan so you can easily access your daily workouts.
Download Plan

This 30 Day Beginner Workout Plan for Women is for Anyone Looking To:

  • Start working out again after a fitness break
  • Start building strength and lean muscles
  • Burn calories and lose weight
  • Create a consistent fitness routine at home (that you look forward to daily)
calendar graphic of 30 days of beginner workouts

Beginner Workout Plan: Week 1

week 1 calendar of beginner workout plan

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

  • Workout Time: ~25 Minutes
  • Equipment: None
  • YouTube Links: 15-Minute Abs, Butt and Thigh Workout and 8-Minute Booty Workout (No Squats, No Lunges)
  • Pregnancy Modification: Sub bird dog for bear crawl (move 3) and omit the crunch on the glute bridge and crunch (move 6) in the 15-Minute Abs, Butt and Thighs video. For the Booty Workout, option to take move 4 from a chair/bench if you’re not comfortable on your back.

Day 2: 25-Minute Beginner Arm Workout

Day 3: 10-Minute All Standing Strength 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: 10-Minute Bodyweight Workout and 5-Minute Beginner Abs AND Walk/Jog (Goal: 10K Steps)

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

Beginner Workout Plan: Week 2

week 2 calendar of beginner workout plan

Day 8: 20-Minute Beginner Leg Workout

Day 9: 25-Minute Toned Arms

  • Workout Time: 25 Minutes
  • Equipment: Dumbbells
  • YouTube Link: 25-Minute Toned Arms
  • Pregnancy Modification: Sub a standing shoulder press for move 5 if the v-sit doesn’t feel good. If you’re not comfortable lying on your back, try taking the chest exercises from a stability ball or incline.

Day 10: 15-Minute Full Body Strength and 15-Minute Standing Cardio (1500 Steps)

Day 11: Rest Day 15-Minute Mobility Workout

Day 12: 25-Minute Full Body Strength

Day 13: 10-Minute Glute Workout and 7-Minute Standing Ab Circuit Workout AND Walk/Jog (Goal: 10K Steps)

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

Beginner Workout Plan: Week 3

week 3 calendar of beginner workout plan

Day 15: 30-Minute Lower Body Strength Workout

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

Day 17: 15-Minute Full Body Strength (One Dumbbell) and 10-Minute Cardio Kickboxing Tabata

Day 18: Rest Day 10-Minute Recovery Yoga

Day 19: 30-Minute Full Body Workout At Home

Day 20: 10-Minute Resistance Band Legs and 5-Minute Beginner Abs and Walk/Jog (Goal: 10K Steps)

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

Beginner Workout Plan: Week 4

week 4 calendar of beginner workout plan

Day 22: 25-Minute Dumbbell Leg Workout (Compound Exercises)

Day 23: 30-Minute Upper Body Strength Workout

Day 24: 10-Minute All Standing Strength Workout and 10-Minute Beginner Cardio Workout

Day 25: Rest Day 15-Minute Mobility Workout

Day 26: 35-Minute Full Body Dumbbell Workout (Compound Exercises)

Day 27: 10-Minute Bodyweight Workout and 7-Minute Standing Ab Circuit Workout AND Walk/Jog (Goal: 10K Steps)

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

week 5 calendar of beginner workout plan

Day 29: 20-Minute Full Body Strength (No Repeats)

Day 30: 30-Minute Dumbbell HIIT Workout (All Standing)

two women performing a low squat and step out as part of at home cardio workout

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: NMLTQ5). 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 (Discount Code: NML)

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!

If you’re a runner or power walker and want to incorporate running or walking into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body training workouts weekly.

You 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.

3. Fitness Level:

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.

4. Cost:

Free! No sign up needed, this is a free beginner workout plan.

two women performing a balance back fly squeeze in a bodyweight workout routine

Beginner Workout Plan 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 Beginner 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, 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: Beginner Workout Plan #1.
  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 Plan

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.

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