Weight loss can be daunting, especially if you’ve never stepped foot inside a gym before. The ultimate beginner workout plan is designed for total beginners who, like me when I first began, could barely do a squat. 

These beginner workouts are based on my own experience working out as a fitness newbie. They’re designed to ease you into exercise and provide enough of a challenge without being so challenging you become demotivated. 

Ready to get sweaty, burn some calories, and melt away that fat? Then let’s go. 

1. The Ultimate Beginner Workout Plan
   1. Beginner Workout Plan Body Weight Circuit
2. Tips for the Ultimate Beginner Workout Plan
   1. Start Slow
   2. Adjust Over Time
   3. Add Weights
3. How Often Should You Perform the Ultimate Beginner Workout Plan
4. What if You Feel Sore After Your Workout?
5. The Ultimate Beginner Workout Plan: The Takeaway
6. Check Out Whitney’s Book!

The Ultimate Beginner Workout Plan

Just to be clear, I’m not a physical trainer or doctor. These workouts should be performed at your own risk. 

Always talk to your doctor before starting any new fitness plan and always prioritize safety. With that said, let’s dive into the ultimate beginner workout plan for weight loss. 

Beginner Workout Plan Body Weight Circuit

Perform each exercise for 10- 12 repetitions one after the other (resting in between if needed). Perform as many rounds as you can within 15-30 minutes. 

Squat: Start by standing with your feet shoulder-width apart, toes pointing slightly outward. Engage your core muscles and keep your chest up. Lower your body by bending your knees and pushing your hips back as if you’re sitting back into a chair. 

Keep your weight on your heels and lower yourself until your thighs are parallel to the ground. Then, push through your heels to return to the starting position, fully extending your legs

Jumping Jacks: Start by standing with your feet together and arms by your sides. Jump up while simultaneously spreading your legs to shoulder-width apart and raising your arms above your head. 

Then, quickly return to the starting position by jumping again and bringing your feet together while lowering your arms. Repeat the motion continuously for the desired duration or number of repetitions.

Forward Lunges: Start by standing tall with your feet hip-width apart. Take a step forward with one leg, bending both knees to lower your body until your front thigh is parallel to the ground and your back knee is just above the floor. 

Keep your torso upright and your front knee aligned with your ankle. Push back up to the starting position by pressing through your front heel. Repeat on the other side, alternating legs for each repetition.

Push-up (On Knees): Start by kneeling on the ground with your knees hip-width apart and your hands shoulder-width apart, positioned directly beneath your shoulders. Lower your upper body towards the ground by bending your elbows while keeping your back straight and core engaged. 

Lower yourself until your chest almost touches the ground. Push back up to the starting position by straightening your arms. Maintain a controlled movement throughout, focusing on engaging your chest, shoulders, and triceps.

Crunch: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or across your chest. Engage your core muscles and lift your shoulder blades off the ground, bringing your chest towards your knees. 

Exhale as you crunch up, keeping your lower back pressed against the floor. Lower back down with control and repeat for the desired number of repetitions, focusing on contracting your abdominal muscles throughout the movement.

Tips for the Ultimate Beginner Workout Plan

Follow these tips to make sure you get the most out of your beginner workout plan:

Start Slow

If you’re new to working out, some of these exercises may be challenging for you. Take your time as you learn this workout and focus on performing each exercise with proper form. Don’t rush through the exercises just to get them done. This could lead to injury or an ineffective a workout. 

Don’t get discouraged if you struggle with some of these exercises at first. Keep practicing and you’ll get better each time you do them. 

Adjust Over Time

Don’t worry if you can’t complete this workout for the full 30 minutes. Start with just 15 minutes (or less) and build up to the full 30 minutes over time. 

Each time you do the workout, aim to progress a little at a time. For example, perform the workout for a little longer or complete more cycles than you did the time before.

Add Weights

If this workout is not challenging enough, add some weights. Dumbbells are excellent home gym equipment that can be used for a variety of different workouts. 

For more of a challenge, try completing this beginner workout plan holding dumbbells for some or all of the exercise moves. Adding more resistance will help you build muscle, burn more calories, and push your fitness to the next step. 

How Often Should You Perform the Ultimate Beginner Workout Plan

Aim to perform the ultimate beginner workout plan at least three days per week. You should also incorporate some form of light cardio into your weekly exercise routine for best weight loss results. 

A beginner workout schedule could look something like this: 

Monday- Ultimate beginner workout plan (15-30 minutes)

Tuesday- 30 minute walk

Wednesday- Ultimate beginner workout plan (15-30 minutes)

Thursday- 30 minute walk

Friday- Ultimate beginner workout plan (15-30 minutes)

Saturday- Active rest day

Sunday – Active rest day 

What if You Feel Sore After Your Workout?

It’s normal to feel sore after starting a new workout program. If you feel sore after the ultimate beginner workout plan, make sure to give yourself time to recover. 

Get plenty of sleep, drink plenty of water, eat plenty of protein and if you have to, take a day off from exercising. It’s important to let your body heal to avoid injury. 

The Ultimate Beginner Workout Plan: The Takeaway

Being a beginner to exercise can be daunting, but we all have to start somewhere! Don’t let your fear of not being perfect hold you back from getting healthy and living the life of your dreams. 

Start small where you are doing what you can. Over time you will only become more comfortable and confident during your workouts which will translate to a fitter, healthier you.

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Thanks for reading! If you’d like to hear more about my weight loss story, check out my book 1 Year 100 Pounds. 

Also, be sure to follow me on Instagram, Tik Tok, and YouTube for weight loss tips and workout motivation!

*Some posts may contain affiliate links which the author will receive a small portion from sales*

Check Out Whitney’s Book!