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.
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 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).
Option to try one of our stretching and recovery workouts:
Option to try one of our stretching and recovery workouts:
Option to try one of our stretching and recovery workouts:
Option to try one of our stretching and recovery workouts:
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)
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.
Beginner. The daily workout videos do offer exercise variations, modifications and options to increase the intensity as well.
Free! No sign up needed, this is a free beginner workout plan.
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.
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.
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.
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.
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.
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
Hi when pressing on calendar can’t see that workout
Hi Laurie! Did you click to download the workout calendar? You can always email me at lindsey@nourishmovelove.com. Thank you! Lindsey