Best Beginner Workouts

Fitness newbie? No problem!

All Pain & Gain Ab Challenge

It’s time to make a change. You know that. Whether you want to lose the weight that’s crept up on you in the last few years, or you’ve struggled with a health scare, you understand that maintaining a healthy body is key to maintaining a healthy you. But where do you start? Try our favorite beginner workouts, designed just for newbies.

When you’re beginning a fitness program, it’s easy become carried away and jump into a crazy-intense routine. But that’s not always the right strategy. You may become frustrated by exercises your body simply isn’t able to perform at this stage. Jumping head-first (or, rather, feet-first) into a routine that’s too advanced may make you want to quit before you get a single workout under your belt. What’s more, you can injure yourself by pushing your body too hard, too quickly.

That’s why it’s important to follow the best beginner workout routines. The right exercise program will offer basic moves that won’t leave you confused or injured. It may also offer modifications, or variations you can employ if a particular exercise doesn’t feel quite right. In the end, you should feel as though the workout challenged your body in a positive way.

But the best beginner fitness programs, on their own, won’t necessarily get you to that target weight or shape. Eating a healthy diet is a huge part of weight loss success. Learn more about the 7 Simple Steps to Clean Eating, which will help you regain control of your weight by enjoying whole, natural foods. Use this 5-Day Clean-Eating Menu to get started.

Best Beginner Workouts:

1. Total Body Workout for Beginners
When it comes to the best beginner fitness programs, this tops our list for good reason. This program guides you through fat-burning, body-sculpting exercises appropriate for women who are new to working out. Use 5-10lb dumbbells for this routine.

2. Shape Up, Size Down Beginner’s Workout
This routine offers some of the best beginner exercises for women who want to make positive changes in how they look and feel. It offers six exercises and offers options with and without weights. This is a good starting point for newbies who aren’t yet ready for more intense Tabata-style workouts.

3. Beginner’s Total Body Fat-Blasting Routine
Do this workout 3-4 times each week to jumpstart your journey to fitness. The routine works the body from shoulders to legs, and only takes about 10-15 minutes.

4. Circuit Training for Beginners
It doesn’t matter if you want to ease into shape or just want to find out what circuit training is about, this workout is a smart choice. You’ll work your way through two circuits of beginner-friendly exercises.

5. Beginner’s Flat Abs Workout
Fabulous abs are not just for Pinterest fitness motivational posters! Get started on your own marvelous middle with this beginner’s workout, which is designed to strengthen the entire core. Use this program 3x a week for about 6-8 weeks, and you’ll be ready to move on to more intense ab workouts.

6. Sexy Legs Workout for Beginners
Whether your goal is donning short-shorts or showing off new boots, this is one of the best beginner workout routines for targeting the legs. This program works the lower body, including the thighs and calves. Dumbbells are optional.

7. Running Program for Absolute Beginners
Want to start running your way to better health? This is the place to start. Our routine guides you to running success with a blend of strength training and cardio fitness. The workout link includes a FREE downloadable running schedule. You might also want to check out Running Tips for Absolute Beginners.

Remember to fuel your muscles properly to allow you to get the most out of your workouts! Try Quick and Easy Post-Workout Foods and 7 Foods for Fast Energy.

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Does your fitness program need a jumpstart? Try our 6 Week Emergency Makeover Program. Or, you might like our new eBook Bundle Package.

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. I need a workout plan for two hours at the gym i just started and i do cardio for 10 minutes and cycling for 5 and im 22 4’11 and 178 my goal is 100 pounds also i just want to wprkout for two hours on mon.wensd. thursd.and saturd. Because the cardio isnt gping to wprk i do 3.5 speed walk on the treadmill for 10 minutes idk im new soo please help me i dont want to quit going to the gym i started a week ago

    1. Congratulations on taking the first step! Two hours is a long time for a beginner to spend working out. We would suggest starting with 30 minutes and working your way up. If you get injured by over-training, you may have to take time off and go back to square one. If you are set on a two-hour time frame, we recommend mixing things up with a combination of very low-impact cardio, strength-building exercises, and stretching. Use our Beginner Workout section for ideas to get you started.

  2. Hi I weigh 250 and I’m 5’5 and I want to go to the gym but I don’t know where to start, or what equipment to even go to.

    1. Hi Sam,

      Here’s what I did when initially going to the gym, many years ago now. I was totally out of shape and had weight to lose. In the beginning, I was very self-conscious around others at the gym. Keep in mind, everyone was a beginner at some point. I found the other members to be very supportive.

      I recommend going to the gym with a plan, always! Take a small notebook and write everything down you plan to do, from exercises done to machines used, to how many sets and reps you were able to do. Always challenge yourself.

      I’ll give you my first 4 weeks. Yes, I still have that first workout plan. 🙂

      Be sure to get your doctors approval before beginning any exercise program.

      Treadmill – walk slowly for 1 minute, rest 1 minute (turn treadmill off); Do this for 6 minutes if possible. Increase routine each visit to the gym.
      Bicep dumbbell curls – use light weight dumbbells (2-5 lbs); 3 sets; 10 reps each set; rest 1 1/2 minutes between sets
      Tricep cable pushdown – start with a weight that will allow you to maintain correct form; 3 sets; 10 reps; rest 1 1/2 minutes between sets
      Cable pulldown for back – No jerking, pull cable down while setting and pull in front…never behind; 3 sets; 10 reps; rest 1 1/2 minutes between sets

      1st day…good start. Always ask someone if you have any questions, never guess.

      Use workouts from our site, adjust to fit your needs. Go for it!!!! I highly suggest reading this post by Eric O’Grey.

      Please keep us posted with your progress. You’ve got this!!! 🙂

  3. Hello Dear. Gale Compton
    Can you give me some information about men workout i want to start at this week also give me a plane for one month and here we didnt have any accsess to doctors to give us some idea or check our body for workout give me some information about this also

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