Achieve Your Fitness Goals with Our 30-Day Beginner Workout Plan

  • 🔥 What You Get:

    ✅ 5 workouts per week (optional 3-day & 4-day versions available)
    ✅ Short & effective workouts (10–30 minutes per session)
    ✅ A mix of strength, cardio, and mobility exercises
    ✅ No gym required—just a set of dumbbells!

  • 🚀 Perfect for Beginners Looking to:

    ✔️ Get back into fitness after a break
    ✔️ Develop a consistent workout routine
    ✔️ Improve strength, balance, and flexibility
    ✔️ Burn calories and lose weight

  • 💡 How to Use This Plan:

    Follow the daily workout schedule below.

    Click the YouTube links to watch and follow along.

    Adjust based on your schedule—3, 4, or 5 days per week.

    Track your progress and challenge yourself!

Start Now

🗓️ Week 1: Getting Started

Day Workout Time Equipment
Day 1 Beginner Leg Workout 20 min Dumbbells
Day 2 Beginner Arm Workout 25 min Dumbbells
Day 3 Low Impact HIIT + Cardio 20 min None
Day 4 Rest Day (Yoga Recovery) 10 min None
Day 5 Full-Body Strength Training 30 min Dumbbells
Day 6 Core & Abs Workout 15 min None
Day 7 Active Recovery (Stretching/Walking) 20 min None

🗓️ Week 2: Building Strength

Day Workout Time Equipment
Day 1 Leg & Glutes Workout 25 min Resistance Bands
Day 2 Upper Body Strength 30 min Dumbbells
Day 3 HIIT Cardio Burn 20 min None
Day 4 Rest Day (Yoga & Mobility) 15 min None
Day 5 Full-Body Circuit Training 35 min Dumbbells
Day 6 Core & Stability Workout 15 min Stability Ball
Day 7 Active Recovery (Walking or Swimming) 30 min None

🗓️ Week 3: Pushing Harder

Day Workout Time Equipment
Day 1 Advanced Leg Workout 30 min Dumbbells & Resistance Bands
Day 2 Upper Body Strength + Core 35 min Dumbbells
Day 3 Fat-Burning HIIT 25 min None
Day 4 Rest & Recovery 20 min Foam Roller
Day 5 Full-Body Circuit Workout 40 min Dumbbells
Day 6 Core & Balance Training 20 min None
Day 7 Active Recovery (Yoga Flow) 30 min None

🗓️ Week 4: Final Challenge!

Day Workout Time Equipment
Day 1 Leg Strength & Power 35 min Resistance Bands & Dumbbells
Day 2 Upper Body Strength & Endurance 40 min Dumbbells
Day 3 Explosive HIIT Workout 30 min None
Day 4 Active Recovery (Mobility & Flexibility) 15 min None
Day 5 Full-Body Challenge Workout 45 min Dumbbells
Day 6 Core & Functional Strength 25 min Stability Ball
Day 7 Final Stretch & Recovery 30 min None

Why Choose This Plan?

✅ Easy-to-follow structure
✅ Low impact options available
✅ Suitable for all fitness levels
✅ No gym membership required
✅ Boosts strength, flexibility, and endurance

Equipment Needed

  • Dumbbells – Essential for resistance training
  • Resistance Bands – Optional but great for adding intensity
  • Kettlebell – Can be substituted with a heavier dumbbell
Start for free

Explore More Workout Plans

🏋️ Intermediate Strength Training Program – Level up your strength with heavier weights and progressive overload.
🔥 30-Day Fat Loss Challenge – High-energy workouts to help you burn fat and boost metabolism.
🧘 Flexibility & Mobility Routine – Improve your movement, posture, and prevent injuries with daily stretching.
💖 Glutes & Core Focus Plan – Sculpt your lower body and build a strong, toned core.

👉 Discover more plans and find the perfect fit for your goals!

Tout afficher