A mix of full body and isolation training to get you in shape.
Thirty days of committing to something new seems scary, but I’m here to walk you through the topic. When I started my fitness journey, I didn’t have a system for my beginner’s exercise regimen. My philosophy was to train as much as possible for as long as possible. It worked, but only because I was a teenager who had total freedom and no real responsibility!
Now that I’m older, I know the importance of having a plan: the more you plan, the easier it is to achieve your goals. This 30-day beginner exercise program is the perfect way to get in shape. It offers a mix of full body and isolation training to prepare your entire body for a path to a healthier lifestyle.
30-day training program for beginners
Four days a week, you can take part in various workouts to build muscle and burn fat. You do cardio cross-training twice a week to burn fat, improve your heart rate, and expand your lung capacity. Cross training allows you to train other parts of the body and train differently than in the main plan. In this case, it’s all about walking or jogging. The choice is yours whether you want to jog or take a brisk walk. If you are a beginner try ours Walk / run fitness approach on cross-training days. Finally, rest once a week.
Because there are a variety of exercises out there, in order to perform these exercises at home you will need: a variety of Dumbbells; a chair, flat bench, or step; and an interval timer available on most phones
week 1
Before you start the beginner exercise program, check this out The beginner’s guide to getting fit to get the most out of every day.
Day 1: 4-minute Fat Blaster workout for beginners
Cross Train Day 2: Brisk walk or jog (2 miles)
Day 3: Get slim and toned legs with this workout
Day 4: Abs HIIT Workout Challenge
Cross Train Day 5: Brisk walk or jog (2 miles)
Day 6: Full body training for beginners
Day off 7
Week 2
Day 8: Summer Tricep Toning Workout
Cross Train Day 9: Brisk walk or jog (2.5 miles)
Day 10: 7 movements for leaner hips and thighs
Day 11: Ab-oblique interval workout
Cross Train Day 12: Brisk walk or jog (2.5 miles)
Day 13: Full body training for beginners
Day off 14
Week 3
You are halfway to the beginner workout challenge. Follow ours Buying Guide for Beginners to Weight Loss to give your body fuel and energy for better results.
Day 15: 4-minute Fat Blaster workout for beginners
Cross Train Day 16: Brisk walk or jog (3 miles)
Day 17: Get slim 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
Day off 21
Week 4
Complete the Beginner Workout Challenge strong! Increase weighted resistance for dumbbell exercises in the past nine days.
Day 22: Summer Triceps 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
Day off 28
Week 5
Day 29: 4-minute Fat Blaster workout for beginners
Cross Train Day 30: Brisk walk or jog (4 miles)
You built your muscles, stamina, and weight through the Beginner Workout Challenge. Now is the time to see how beneficial running ours can be 21 days learn to run challenge for beginners.
