4-Week Exercise Plan for Absolute Beginners with Calendar

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More often than not, the beginning of your fitness journey will feel overwhelming and challenging. If this sounds familiar, trust us: you’re not alone. One of our main goals here at SkinnyMs is to make the fitness process as simple and stress-free as possible. The best way to get in shape is by consuming a healthy diet and performing consistent exercise. While diet is by far the most important factor when it comes to losing weight, participating in a workout program is a close second. If you combine a healthy eating program with this 4-week exercise plan for absolute beginners, you’ll achieve your fitness goals even faster as a result!

Download your free exercise calendar below and never miss a workout! But, before you jump into the program, you need to get your diet in check. To help you get there, we’ve rounded up some of our favorite healthy-eating plans:

You may also find these Top 10 Weight Loss Tips for Women extremely helpful. Check them out and then let’s get started, shall we?

The 4-Week Exercise Plan for Absolute Beginners

What you need: a towel or yoga mat an interval timer (free apps are available for download) / a bench, chair, box, or step one light set of dumbbells (3 to 8 pounds) one medium set of dumbbells (10 to 15 pounds) / an open space or a treadmill / a jump rope / and an exercise ball

What to do: Perform the designated workout for each day. Follow the instructions for each individual routine according to your fitness level. Each workout includes instructional videos to ensure that you use proper form.

Week 1

Upper Body – Day 1: 20-Minute Upper Body Blast Circuit

Abs – Day 2: 10-Minute Tabata Workout for Abs

Cardio – Day 3: The Ultimate Fat-Blasting Cardio Workout Plan

Rest – Day 4: Stretch it Out – Total Body Yoga (optional)

Lower Body – Day 5: The Ultimate Legs & Butt Bodyweight Workout

HIIT – Day 6: 15-Minute Indoor Body Weight HIIT

Rest – Day 7: Stretch it Out – Total Body Yoga (optional)

Week 2

Upper Body – Day 8: 20-Minute Upper Body Blast Circuit

Abs – Day 9: 10-Minute Tabata Workout for Abs

Cardio – Day 10: The Ultimate Fat-Blasting Cardio Workout Plan

Rest – Day 11:  Stretch it Out – Total Body Yoga (optional)

Lower Body – Day 12: The Ultimate Legs & Butt Bodyweight Workout

HIIT – Day 13: 15-Minute Indoor Body Weight HIIT

Rest – Day 14:  Stretch it Out – Total Body Yoga (optional)

Week 3

Upper Body – Day 15: Fat-Blasting Upper Body HIIT Workout

Core – Day 16: 20-Minute Core Strength Workout

Cardio – Day 17: 30-Minute Melt Off the Weight Cardio Workout

Rest – Day 18: Stretch it Out – Total Body Yoga (optional)

Lower Body – Day 19: Long & Lean, Lower-Body Challenge

HIIT – Day 20: Lean Body HIIT Workout Challenge

Total Body – Day 21: Fast & Easy Full Body Dumbbell Workout

Week 4

Upper Body – Day 22: Fat-Blasting Upper Body HIIT Workout

Core – Day 23:  20-Minute Core Strength Workout

Cardio – Day 24: 30-Minute Melt Off the Weight Cardio Workout

Rest – Day 25: Stretch it Out – Total Body Yoga (optional)

Lower Body – Day 26: Long & Lean, Lower-Body Challenge

HIIT – Day 27: Lean Body HIIT Workout Challenge

Total Body – Day 28: Fast & Easy Full Body Dumbbell Workout


It’s time to put your thoughts into action. Time is going to keep ticking by, so you might as well use the next four weeks to improve your health! In other words, while this is a 4-week program, that doesn’t mean we want you to quit when the month is over! Keep progressing by repeating this exercise plan, or try one of these other highly-effective workout programs:

Download the Program

Download the 4-Week Exercise Plan for Absolute Beginners Calendar to keep track of your plan throughout the month.

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