Take Control of Your Health with this 30-Day Beginner’s Workout Program

A mix of full-body and isolation workouts to help you get into great shape.

Thirty days of committing to something new seems frightening, but I’m here to guide you through it. When I started my fitness journey, I had no system in place for my beginner’s workout program. My philosophy was to exercise as much as possible for as long as possible. It worked, but only because I was a teenager who had unlimited freedom and no real responsibilities!

Now that I’m older, I know how important it is to have a plan: The more you plan, the easier it is to accomplish your goals. This 30-day beginner’s workout program is the perfect way to get into shape. It offers a mix of full-body and isolation workouts to get your entire body ready for a path into a healthier lifestyle.

30-Day Beginner’s Workout Program

Four days a week, you’ll enjoy a variety of workouts designed to build muscle and burn fat. Twice a week, you’ll do cardio cross-training to burn fat, improve your heart rate, and expand your lung capacity. Cross-training allows you to work out other body parts and exercise differently compared to the main schedule. In this case, it’s all about walking or jogging. The choice is up to you if you want to jog or take a brisk walk. If you’re a beginner, try our walk/run fitness approach on the cross-training days. Finally, once a week, you’ll rest.

Since there are a variety of exercises,  you’ll need the following to perform these exercises at home: a variety of dumbbells; a chair, flat bench, or step; and an interval timer, which is available on most phones

Week 1

Before you start this beginner’s workout program, have a look at The Beginner’s Guide to Getting Fit to get the most out of each day.

Day 1: Beginner’s 4-Minute Fat Blaster Workout
Cross Train Day 2: Brisk walk or jog (2 miles)
Day 3: Get Lean and Toned Legs with This Workout
Day 4: Abs HIIT Workout Challenge
Cross Train Day 5: Brisk walk or jog (2 miles)
Day 6: Total Body Workout for Beginners
Rest Day 7

Week 2

core workout

Day 8: Summer Tricep Toning Workout
Cross Train Day 9: Brisk walk or jog (2.5 miles)
Day 10: 7 Moves to Leaner Hips and Thighs
Day 11: Ab-Oblique Interval Workout
Cross Train Day 12: Brisk walk or jog (2.5 miles)
Day 13: Total Body Workout for Beginners
Rest Day 14

Week 3

This beginner's workout program will help you get into excellent shape!

You’re at the half-way mark of this beginner’s workout challenge. Follow our Beginner’s Shopping Guide for Weight Loss to give your body fuel and energy for better results.

Day 15: Beginner’s 4-Minute Fat Blaster Workout
Cross Train Day 16: Brisk walk or jog (3 miles)
Day 17: Get Lean and Toned Legs with This Workout
Day 18: Abs HIIT Workout Challenge
Cross Train Dat 19: Brisk walk or jog (3 miles)
Day 20: Back To the Basics Workout
Rest Day 21

Week 4

Work out each week to achieve the body of your dreams!

Closeout this beginner’s workout challenge strong! Increase the weighted resistance for any dumbbell exercises during these last nine days.

Day 22: Summer Tricep Toning Workout
Cross Train Day 23: Brisk walk or jog (3.5 miles)
Day 24: 10-Minute Best Butt Workout Challenge
Day 25: Ab-Oblique Interval Workout
Cross Train Day 26: Brisk walk or jog (3.5 miles)
Day 27: Back To the Basics Workout
Rest Day 28

Week 5

Our 30-day fitness plan will help you get into amazing shape.

Day 29: Beginner’s 4-Minute Fat Blaster Workout
Cross Train Day 30: Brisk walk or jog (4 miles)

You’ve built your muscles, endurance, and lost weight with this beginner’s workout challenge. Now it’s time to see just how beneficial running can be with our 21-Day Learn to Run Challenge for Beginners. 

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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