30 Day Workout Plan for Beginners (+ Easy Free Printable) - Koboko Fitness (2023)

You get a free illustrated printable along with this 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.

Editors Note: Also Get

The 10 Day Workout Plan
The Tiny Waist Workout Plan
The Simple and Proven Weight Loss Plan (free chapter)

Why Use a Workout Plan for Beginners?

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

  • Lose weight
  • Tone up any trouble areas and
  • Increase your strength, endurance and flexibility

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!

(Video) 31 Days of Trying to Workout

There is no guesswork.

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

Editor’s Note. See this delicious healthy recipe.

See? Healthy living can be enjoyable!

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.

(Video) How to WAKE UP Your Butt 🍑 (DO THIS EVERY DAY!)

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!

See all the fun workout videos you can do here

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.

(Video) 💡 Do This Workout Every Morning - 11 Minute Total Body ✨ (No Jumping & Low Impact)

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. REST4. Abs Day
•Russian Twists
•Scissor Kicks12 reps, 4 sets, 1 min rest between sets
5. REST6. 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. REST9. 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. REST11. Butt and Abs
•Leg raises
•Glute Bridges15 reps, 4 sets, 2 min rest between sets
12. Fat Burn
•20 min jog or run
13. REST14. Leg Day
•Curtsy lunge
•Jump squats
•Side leg raises20 reps, 4 sets, 2 min rest between sets
15. REST16. 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. REST21. 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. REST24. Strength Day
•Squat hold
•Elbow plank
•Hollow body hold30 seconds, 3 sets, 2 min rest between sets
25. REST26. 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. REST29. 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

Full Body Workout Video from my YouTube Channel

Click here to Subscribe to my YouTube channel – free!

10 Tips to Get the Most out of This 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.

PS: follow Koboko Fitness on Instagram!

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

(Video) 👍 Do this before ANY HOME WORKOUT (Best Warm Up🛡️) - 5min No Jumping‼️

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 apositive 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 inanyarea of life. Slow and steady is the name of the game.

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.

30 Day Workout Plan for Beginners (+ Easy Free Printable) - Koboko Fitness (3)

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(Video) LOVE HANDLES & BELLY FAT WORKOUT | Standing Only - Home Workout


What is a good workout schedule for beginners? ›

A typical beginner program will include two to three days of cardio and two days of strength training. You can also combine these workouts if you do not have five days to devote to exercise. Learn how to monitor your intensity. Most beginners will start working out at a moderate intensity.

What is the best free workout planner? ›

The 9 Best Free Fitness Apps [2022]
  1. Strong. An app to record your workouts in an easy and intuitive way. ...
  2. Jefit. Like Strong, this app allows you to track your workouts. ...
  3. Nike Training Club. ...
  4. Nike Run Club. ...
  5. Strava. ...
  6. MyFitnessPal. ...
  7. Daily Yoga. ...
  8. Endomondo.

What is the 30 day fitness challenge? ›

30-day fitness challenges are daily workout programs lasting 30 days that often follow a particular theme or focus, such as achieving a certain goal with a particular exercise (for example, completing 100 squats in a row) or focusing on a certain body part, such as abs or arms.

How can I get physically fit in 30 days? ›

Couch-to-fit in 30 days

Run or jog 20 to 30 minutes every other day. You can also do other moderate-intensity activities like walking briskly, swimming, or bicycling. After your cardio workout, do three to four sets of bodyweight exercises like squats, pushups, lunges, burpees, or Russian twists.

How many times a day should a beginner workout? ›

“The current recommendation is 2-3 days per week, for at least 30 minutes per day. But for someone who is just starting out, we recommend that they start at 1-2 days per week and ramp it up from there.”

How many times a week should a beginner workout? ›

How much should a beginner workout? As a beginner, you only want to begin working out 1-3 days a week. It is important to provide a chance for your body to adapt and adjust to the new routine. Focus on full-body strength training that starts slow and ramps up over time.

Is there a 100% free workout app? ›

FitOn. If you're looking for a free workout app that is actually free—no additional purchases required—look no further than FitOn.

Is there a free version of 30 day fitness? ›

There aren't many reviews on the 30 Day Fitness Challenge app so we had no choice but to write one ourselves. The fitness app has a decent number of animated workouts. It's completely free of cost, but there is a paid upgrade available with a meal plan included.

Is the 30 day workout app free? ›

Begin your 30 day challenge and sweat now, after 30 days, you may find that your emotional and intellectual fitness improve along with your physical fitness. Sweat now and find a better me! - Get unlimited access to all features for USD $9.99/month, USD $59.99/year.

What is the fastest way to lose weight and get in shape? ›

Here are the 8 best exercises for weight loss.
  1. Walking. Walking is one of the best exercises for weight loss — and for good reason. ...
  2. Jogging or running. Jogging and running are great exercises to help you lose weight. ...
  3. Cycling. ...
  4. Weight training. ...
  5. Interval training. ...
  6. Swimming. ...
  7. Yoga. ...
  8. Pilates.

What is the 3 for 30 challenge? ›

So what are the rules? It's pretty simple, actually. Commit to running (or run/walking, walking) 3 miles a day for 30 days. The goal is not to go out there and run your fastest every day—but rather use the miles as a point of meditation.

Can you see fitness results in 30 days? ›

30 days is certainly long enough to start to see the beginnings of some nice changes.” It takes about 3 to 4 weeks for people to start feeling really good while exercising so if you can get over that first 3-week hump of physical adaptation things get a lot more fun.

Can I get in shape in 4 weeks? ›

Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise. You need to build muscle and burn fat which are two totally separate processes.

How fit can I get in 5 weeks? ›

Go to the gym and lift heavy weights with full-body bodybuilding type workouts three times a week, and at least twice a week go into the park and do sprint training for 30 minute sessions. Put your heart into it and this should transform your body in 5 weeks!

Should I eat before working out? ›

Be well fueled going into a workout. Studies suggest that eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer time or at a higher intensity. If you don't eat, you might feel sluggish or lightheaded when you exercise.

Can I workout 2 times a day? ›

Two-a-day workouts can be a good idea, but only if you stick to a structured workout plan with enough time for rest. There are many benefits to working out twice a day. It reduces your sedentary time and improves your overall performance. But twice-a-day workouts also carry a risk of overtraining and injury.

How many minutes should I workout everyday? ›

As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too.

How many minutes should I workout as a beginner? ›

In general, 30 to 40 minutes is considered optimal for beginners, but this doesn't mean that you should push your body past its limits if it's still too much for you. What's more, you must take regular breaks between sets. Use this time to stretch and recover before you jump onto the next piece of equipment.

What you should not do after workout? ›

6 Things You Should Never Do After A Workout
  1. Don't Skip Stretching. Cool-downs are definitely the easiest part of the workout to skip. ...
  2. Don't Check Your Phone Right Away. ...
  3. Don't Hang Out In Your Workout Clothes. ...
  4. Don't Indulge Or Binge On The Wrong Foods. ...
  5. Don't Stop Drinking Water. ...
  6. Don't Drink Alcohol.
14 Jan 2020

How long after working out do you start to see results? ›

While seeing results from working out heavily depends on the person and their current level of fitness, "My [clients] generally see initial changes within four to six weeks, and actual results within eight to 12 weeks," Wilson explains.

What is the number 1 workout app? ›

Our top picks:
  • Best Overall: Beachbody On Demand.
  • Best for Women: SWEAT.
  • Best for Men: CENTR by Chris Hemsworth.
  • Best for Free Workouts: Nike Training Club.
  • Best for Variety: Peloton App.
  • Best for Wellness: Grokker.
  • Best for Personal Training: FUTURE.
  • Best for Yoga: Glo.
25 Jul 2022

Which website is best for workout? ›

To help you get on track, here's a look at 10 of the best fitness websites of 2022.
  • CrossFit. This, of course, is the homepage for the fitness revolution known as CrossFit. ...
  • Planet Fitness. ...
  • Livestrong. ...
  • LA Fitness. ...
  • Men's Health. ...
  • Muscle & Fitness. ...
  • T Nation. ...
  • My Fitness Pal.
1 Jan 2022

Do home workouts work? ›

Working out at home can be just as effective. While a gym provides a dedicated space, home workouts offer more flexibility and can be more efficient. It all depends on how you use your time and equipment to maximize your effort.

How do I find a workout plan? ›

Workout Selection Tips
  1. Select a workout routine that's designed for your experience level. ...
  2. Be clear about your goals. ...
  3. Think about your lifestyle and select a workout that fits. ...
  4. Choose a workout routine you know you'll be able to stick with for the full duration. ...
  5. Know your body type before selecting a workout plan.

Is there a free my fitness app? ›

MyFitnessPal is free to download and use. If you upgrade to MyFitnessPal Premium, we offer monthly & annual auto-renewing subscriptions.

Which exercise app is best for weight loss free? ›

That said, the best weight-loss apps also let you track your workouts and hydration as well as sync with wearable devices too.
  • Noom.
  • WW.
  • MyFitnessPal.
  • MyNetDiary.
  • Fooducate.
  • My Diet Coach.
  • Lose It!
  • JEFit.
26 Mar 2021

How can I lose my stomach fat? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

How can I slim my stomach fast? ›

19 Effective Tips to Lose Belly Fat (Backed by Science)
  1. Eat plenty of soluble fiber. ...
  2. Avoid foods that contain trans fats. ...
  3. Don't drink too much alcohol. ...
  4. Eat a high protein diet. ...
  5. Reduce your stress levels. ...
  6. Don't eat a lot of sugary foods. ...
  7. Do aerobic exercise (cardio) ...
  8. Cut back on carbs — especially refined carbs.
24 Feb 2020

What exercise burns most belly fat? ›

Some great cardio of aerobic exercises for belly fat include:
  • Walking, especially at a quick pace.
  • Running.
  • Biking.
  • Rowing.
  • Swimming.
  • Cycling.
  • Group fitness classes.

What is the 12/3 30 workout method? ›

One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.

What does the 12/3 30 workout help with? ›

It builds lower body strength. It helps improve cardiovascular fitness. It burns fat. It strengthens bones.

How long do you do the 12/3 30 workout? ›

"[The 12-3-30 workout] is an easy formula to remember," Floyd-Jones says. "It only takes 30 minutes, and while it is challenging because of the incline and duration, it is simply walking—which is attractive to those who don't enjoy running or who are unable to run."

Can you see fitness results in 3 weeks? ›

In terms of losing weight through exercise, he says people can start seeing results in two to three weeks. But he explains that if you want to keep the weight off, you'll need a routine that progresses slowly and steadily instead of one where you're going all out.

Do you lose weight immediately after exercise? ›

There have been several studies to determine how many hours EPOC, or afterburn, can last, and the consensus is that the effect peaks in the first hour after exercise and continues for up to 72 hours. That means your body could keep burning extra calories for as long as three days after a workout!

Can you see results in 2 weeks from working out? ›

After Two Weeks of Consistent Workouts

There may be noticeable improvements in performance, such as muscles improving reaction time to stimulus or strength increase in the form of more repetitions completed or weight lifted,” he adds. The greatest difference at two weeks is actually in your mood.

Can I get back in shape at 50? ›

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

How can a woman get in shape fast? ›

To get in shape for women, combine aerobic with strength workouts to achieve the best possible results.
Examples of aerobic, or cardiovascular, exercises include:
  1. Walking.
  2. Hiking.
  3. Jogging.
  4. Swimming.
  5. Biking.
  6. Rollerblade skating.
  7. Using an elliptical machine.
  8. Stair climbing.

Can I change my body in 6 weeks? ›

Not just for short periods of time, but permanently. So yes, you can lose weight in six weeks, but it might not be as much if you took six week to starve yourself and work out at a ridiculous pace.

How can I get fit at home for beginners? ›

This is the Beginner Bodyweight Workout (3 Circuits):
  1. 20 Bodyweight squats.
  2. 10 Push-ups.
  3. 10 Walking lunges (each leg).
  4. 10 Dumbbell rows (use a milk jug or other weight).
  5. 15 Second Plank.
  6. 30 Jumping jacks.
11 Nov 2022

Can you get fit in 5 minutes a day? ›

A 5-to-10 minute workout, if done consistently, coupled with building as much cardio into your daily life by doing things like walking the dog and taking the stairs every chance you get, can all add up to get you in shape.

How can I get fit in 10 minutes? ›

10 Minutes of Strength Training
  1. Start your day with 10 minutes of strengthening exercises, such as lunges and bicep curls.
  2. While watching TV, slowly and carefully lift and lower weights for 10 minutes. ...
  3. If you're on a long phone call, do 10 minutes of squats or calf raises to strengthen lower-body muscles.

What is the ideal workout schedule? ›

The Physical Activity Guidelines for Americans recommend accumulating a weekly total of at least two- and-a-half hours of moderate aerobic activity, or one hour and 15 minutes of vigorous aerobic activity. (Note: If you prefer a mix, 10 minutes of vigorous activity equals roughly 20 minutes of moderate activity.)

How long should a beginner workout each day? ›

Try starting with short workouts that are 30 minutes or less. As you feel your strength building, add a couple more minutes every week. The American Heart Association recommends 75-150 minutes of aerobic activity, as well as two strength-training sessions, per week.

What is a good 7 day workout schedule? ›

The 7-Day Workout Schedule
  • Monday: Cardio.
  • Tuesday: Lower body.
  • Wednesday: Upper body and core.
  • Thursday: Active rest and recovery.
  • Friday: Lower body with a focus on glutes.
  • Saturday: Upper body.
  • Sunday: Rest and recovery.
7 Feb 2022

What are the 4 steps of a fitness plan? ›

4 Steps to Your Perfect Exercise Plan
  • Step 1: Talk with your doctor. This is the most important step to creating an exercise plan. ...
  • Step 2: Choose your favorite aerobic activities. Aerobic activities work out your heart and lungs. ...
  • Step 3: Choose your favorite strengthening activities. ...
  • Step 4: Schedule it out.
11 Apr 2018

Can a beginner workout 5 times a week? ›

If you really want to see results reflected on the scale and continue to make progress over time, you need to commit to working out at least four to five days per week. But remember, you'll build up to this. To start, you might only want to do two or three days per week and slowly work your way up to five days.

Should you workout twice a day? ›

Two-a-day workouts can be a good idea, but only if you stick to a structured workout plan with enough time for rest. There are many benefits to working out twice a day. It reduces your sedentary time and improves your overall performance. But twice-a-day workouts also carry a risk of overtraining and injury.

What exercises should I do each day of the week? ›

Here are a few suggestions for a day-of-the-week workout routine:
  • Monday: Run. Hit the treadmill for a 30-minute run, or head outside for a 3 mile jog. ...
  • Tuesday: Legs. ...
  • Wednesday: Bike. ...
  • Thursday: Arms. ...
  • Friday: Elliptical. ...
  • Saturday: Abdominals. ...
  • Sunday: Ahh, the day of rest!
17 Nov 2014

What muscles should I workout every day? ›

Train These Muscle Groups Every Day
  • Calves. Calves are one of the most stubborn muscles and can be the weakest link for many people's physiques. ...
  • Forearms. The forearms are one of the most overlooked muscles and only a few people include them in their workout programs. ...
  • Neck. ...
  • Abs. ...
  • Band Work.
22 Oct 2020

Can 7 Minute Workout get you in shape? ›

Aerobic: Yes. Because you run through the exercises very quickly and work many large muscle groups at once, you get an aerobic workout that helps burn fat and trim down body weight. Strength: Yes. The exercises work all the major muscle groups, building strength throughout the body.


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