take the quiz today

30 Day Workout Plan for Beginners (+ Easy Free Printable)

You get a free illustrated printable along with this 30 day workout plan for beginners!

Also, all the workouts are designed specifically for a busy schedule.

If you have only 10 – 15 minutes to exercise, this will be perfect for you.

Have You Seen These Amazing Reviews? 🔥

  • Cassandra lost 40lb with Koboko Fitness Review
  • Deborah gained strength with Koboko Fitness Review
  • Tianna stayed consistent with Koboko Fitness Review
  • Tricia lost 45lb with Koboko Fitness Review

Take this free quiz. 👈 See how Koboko can help you

Koboko Fitness Personal transformation

Editors Note: Also Get 

The 10 Day Workout Plan
The Tiny Waist Workout Plan

Why Use a Workout Plan for Beginners?

With the help of a good workout plan, you will more easily

Basically, a workout plan makes everything 10x easier.

You won’t have to think about exercise anymore.

You will literally always know what to do!

There is no guesswork.

take the quiz today

And if your diet is right, you will see results faster.

Editor’s Note. Try this 30 Day Workout Challenge (all full length video)

My Personal Experience with Workout Plans

It was with the help of a workout plan that I lost 30 pounds in 6 months.

That’s honestly why I’m so passionate about sharing this info with you!

By the time I lost all the weight, I had already developed a habit of working out and just kept going.

This is the key.

Once you start to workout consistently, it is so much easier to just keep going.

This workout plan is 30 days long.

Once you complete the whole 30 days, you’d have created a habit of working out.

This is good. 

Once you have a habit of working out, you can

  • Workout more if you like
  • Reduce your workout time if you prefer
  • Explore more exercises that fit your lifestyle

Exercise doesn’t have to be boring at all!

Take this quiz and see what might be holding you back

They key is to just develop the habit of working out in the first place.

From there, the sky is the limit!

Are you up for the challenge?

Can you do this? (I’d say the answer is YES and YES!)

I can go on about the importance of having a workout plan but I think you get the point 🙂

Working out without a workout plan is like driving without a map.

You might eventually get where you’re going but it’s just way easier to have directions!

Anyways, enough of my yapping.

Let’s get into the actual workout plan.

You can download a free printable of this workout plan here

Workout Plan for Beginners : The Best 30 Day Plan

1. Leg Day
•Slow Mountain Climbers12 reps, 4 sets, 2 min rest between sets
2. Fat Burn
•25 Jumping Jacks
•25 High Knees
•25 Jumping Jacks
•25 High Knees5 sets, 2 min rest btw sets
3. REST 4. Abs Day
•Russian Twists
•Scissor Kicks12 reps, 4 sets, 1 min rest between sets
5. REST 6. Leg Day
•Side Leg Raises
•Donkey Kicks15 reps, 4 sets, 2 min rest between sets
7. Arms Day
•12 Tricep Dips
•3 Pushups
•12 Tricep Dips
•3 Pushups
•12 Tricep Dips4 sets, 2 min rest btw sets
8. REST 9. Fat Burn
•2 min walk
•1 min run, 1 min walk
•2 min run, 2 min walk
•3 min run, 3 min walk
•4 min run, 4 min walk
•3 min walk
10. REST 11. Butt and Abs
•Leg raises
•Glute Bridges15 reps, 4 sets, 2 min rest between sets
12. Fat Burn
•20 min jog or run
13. REST 14. Leg Day
•Curtsy lunge
•Jump squats
•Side leg raises20 reps, 4 sets, 2 min rest between sets
15. REST 16. Abs and Core
•30 sec elbow plank
•15 sec right-side plank
•15 sec left-side plank
•30 sec elbow plank5 sets, 2 min rest between sets
17. Arms Day
•15 Tricep Dips
•4 Pushups
•15 Tricep Dips
•4 Pushups
•15 Tricep Dips5 sets, 2 min rest btw sets
18. REST
19. Fat Burn
•Jumping Jacks
•Plank Jacks
•Burpees20 reps, 5 sets, 2 min rest between sets
20. REST 21. Leg Day
•Slow Mountain Climbers20 reps, 5 sets, 2 min rest between sets
22. Abs Day
•Russian Twists
•Scissor Kicks20 reps, 5 sets, 2 min rest between sets
23. REST 24. Strength Day
•Squat hold
•Elbow plank
•Hollow body hold30 seconds, 3 sets, 2 min rest between sets
25. REST 26. Arms Day
•20 Tricep Dips
•5 Pushups
•20 Tricep Dips
•5 Pushups
•20 Tricep Dips5 sets, 2 min rest btw sets
27. Fat Burn
•30 min jog or run
28. REST 29. Butt and Abs
•Leg raises
•Glute Bridges20 reps, 5 sets, 2 min rest between sets
30. Stretch
•Toe touches
•Glute stretch
•Hamstring stretch
•Triceps stretch
•Calf stretch1 min each. CONGRATS!

You can download a free printable of this workout plan here

Want more workouts?

Try this 10 minute belly fat workout for free

10 Tips to Get the Most out of This 30 Day Workout Plan for Beginners

I’m always looking for ways to make my workouts as effective and efficient as possible.

I assume you’re the same way too!

We’re all so busy these days, why not get the most utility out of every moment?

Here are my best tips for getting the most out of this workout plan.

1. Start a Facebook Challenge

If you’re a part of any fitness / health groups on Facebook, tell them about this workout plan and get a challenge going.

I have a friend that does this and it works great to keep everybody motivated!

2. Start an Instagram Challenge

I’ve also seen some ladies use my 10 day workout plan to start challenges on Instagram.

It’s so fun to follow along and see their progress. You can do the same thing and help your followers too.

3. Do it With a Friend

Whatsapp your group of girlfriends and see if any of them is willing to join you on this 30 day workout plan.

It’s easier to stick with a plan when you know somebody is going to message you at 11:58pm to ask if you did your squats for the day! haha

4. Track Your Progress

Did you do one more push up than last time?

Did you lose half a pound? Track track track it all!

5. Celebrate Your Progress

Listen. Every step toward your body goal is a positive step in the right direction. 

Celebrate every single milestone. Every single pound lost. Every single crunch, squat, and situp because guess what? You did that! You did that for you and you are on your way! Please don’t skip this step. It is so important.

6. Set Inspiring but Achievable Goals

This is one of the main things I advise in my simple and proven weight loss guide. Goals will motivate you, inspire you and push you farther and longer than anything else.

7. Go Slow and Steady

Some people try to go from never working out to working out 6 days a week. And this is why they are unsuccessful with their workout routines. It is not a good idea to go from 0 – 100 in any area of life. Slow and steady is the name of the game. Here are more workout plans for women. Doing these workout plans at a slow and steady pace is the way to go!

8. Have Grace for Yourself

The only bad workout is the one you didn’t do. So if a particular workout day was tough for you, don’t sweat it. Remember that tomorrow is another day and be kind to yourself.

9. Reward Yourself

Each time you reach a goal, reward yourself with something nice. I’ve rewarded myself with everything from cute leggings to workout bras.

Whatever floats your boat is good to go! Just make sure you’re not rewarding yourself with food that will undo all your progress! 🙂

10. Encourage Someone Else

You know the surest path to happiness?

Helping others! Whenever you’re feeling down or discouraged, reach out to help someone else. I guarantee it will revive your spark for life.

And once you get your spark back, your motivation will also bounce back.

All the best to you my friend.

You have discovered the best workout plan for beginners. Workout at home with help from the free printable

Do you know what is blocking your weightloss?

As a Personal Trainer for almost 10 years, I can tell you with 100% accuracy.
Take this instant quiz and find out

3 thoughts on “30 Day Workout Plan for Beginners (+ Easy Free Printable)”

Comments are closed.