40 Best Beginner Workout Plan Ideas for 2023

Are you looking to start a fitness journey and in need of inspiration? We’ve got the Best Beginner Workout Plan Ideas just for you!

Are you ready to kick-start your fitness journey? Try some of these best beginner workout plan ideas and start feeling great!

These beginner workout plan ideas are designed to help you burn calories, build strength, and have fun. You’ll soon see results that you can be proud of!

Whether you’re looking to lose a few pounds or tone up, our beginner workout plan ideas are a great way to start getting in shape.

If you’re ready to jumpstart your fitness journey and become the best version of yourself, try out one of these Best Beginner Workout Plan Ideas today!

What are the Best Beginner Workout Plan Ideas?

Once you’ve embarked on a fitness journey, let’s find out what workout plan is best for you. Here are our top picks for the Best Beginner Workout Plan Ideas!

1. Bodyweight Training:

Bodyweight training is an easy and effective way to start a fitness routine. It involves using your body weight to provide resistance rather than needing extra weights or equipment. Examples of exercises include push-ups, squats, crunches, lunges, and pull-ups.

Beginner Workout plans
Push-ups is an excellent “bodyweight training” exercise

2. Weightlifting:

Weightlifting is a great way to build strength, regardless of your current activity level. Beginner exercises include bench presses, overhead presses, squats, deadlifts, rows, and lat pull-downs. Here’s a link to some great home workout equipment.

3. High-Intensity Interval Training (HIIT):

HIIT is becoming increasingly popular in the fitness world because it is an efficient and effective way to get a workout in. You can create your own workout by performing a series of exercises at maximum intensity for short bursts of time, followed by short rest periods.

4. Pilates:

Pilates is a form of exercise that promotes strength, balance, coordination, and flexibility. It is based on using your core muscles to control your body movements. Beginner exercises can be done using a mat and your own body weight.

5. Swimming:

Swimming is a great way to get a full-body workout without the impact of land-based exercises. Beginners should focus on freestyle, breaststroke, and backstroke.

Group swimming classes provide community and fun!

6. Yoga:

Yoga is a great way to improve flexibility and strength without putting extra stress on your joints. Beginner poses include Warrior I, Triangle Pose, Mountain Pose, Child’s Pose, and Downward Facing Dog.

7. Circuit Training:

Circuit training is a great way to get a full-body workout in a short period of time. It involves alternating sets of resistance exercises with cardiovascular exercises.

8. Walking:

Walking is an easy way to start a fitness routine, as it can be done anywhere and doesn’t require specialized equipment.

9. Dance-Based Workouts:

Dance-based workouts, such as Zumba and hip-hop aerobics, can be a lot of fun while still providing a great workout.

10. Core Training:

Core training is essential to any fitness routine. Beginner exercises include planks, Russian twists, bridge poses, bird-dogs, and leg lifts.

Planks are a great way to improve core strength.

11. Resistance Band Exercises:

Resistance bands are an affordable and versatile way to add resistance to your workouts. Beginner exercises include squats, rows, bicep curls, triceps extensions, and lateral raises.

12. Plyometrics:

Plyometrics involve rapidly changing body movements, which can provide a great way to build strength and power. Beginner exercises include box jumps, single-leg hops, and squat jumps.

13. Stretching:

Stretching is an essential part of any workout routine, as it can help improve flexibility and reduce the risk of injury.

14. Cycling:

Cycling is a great way to get a cardiovascular workout without putting stress on your joints. Beginner exercises can be done on a stationary bike or on outdoor trails.

Outdoor or Indoor biking are great options!

15. Hill-Climbing:

Hill-climbing is a great way to get a cardiovascular workout with the added challenge of inclines.

16. Agility Training:

Agility training is a great way to get a full-body workout with the added challenge of quick movements and coordination. Beginner exercises include ladder drills and shuttle runs.

17. Cardio Interval Training:

Cardio interval training is a great way to mix up your routine by alternating short bursts of high-intensity activity with short rest periods.

18. Jump Rope:

Jump rope is an easy and effective way to get a great workout while having fun.

19. Strength Training:

Strength training is integral to any fitness routine, regardless of your current fitness level. Beginner exercises can be done with your own body weight or with dumbbells.

20. Barre:

Barre is a type of exercise that combines elements of ballet, yoga, and Pilates. Beginner exercises include the plié, the grande battement, and the relevé.

Group Barre classes can found in most fitness gyms.

21. Rowing:

Rowing is a great way to get a full-body workout that focuses on muscles in the lower back, abs, shoulders, and arms. Beginner exercises can be done on a rowing machine or in a boat.

22. Jumping Jacks:

Jumping jacks are a great way to increase your heart rate and add some intensity to your workout.

23. Kickboxing:

Kickboxing is an excellent way to get a full-body workout while learning self-defense skills.

Kickboxing is a great way to relieve stress and get your heart rate up!

24. Box Jumps:

Box jumps are a great way to work on power and explosiveness. Beginner exercises should start with a relatively low box and progress as strength and coordination improve.

25. Burpees:

Burpees are a great full-body exercise that can be added to any workout routine.

26. Running:

Running is a great way to get a cardiovascular workout while increasing your endurance. Beginner exercises should start by alternating running and walking intervals.

27. Skipping:

Skipping is a great way to get a cardiovascular workout and work on coordination.

28. Squat Jumps:

Squat jumps are a great way to add intensity to your workout and build power and explosiveness.

29. Stationary Step-Ups:

Step-ups are a great way to build strength in the lower body and work on balance and coordination.

30. Cross-Training:

Cross-training involves exercises from different disciplines to increase your fitness level. Examples of cross-training workouts include swimming, cycling, weightlifting, and yoga.

31. Kettlebell Workouts:

Kettlebell workouts are a great way to build strength while also working on coordination. Beginner exercises include swings, squats, and presses.

Kettle bells are small and can be used easily at home.

32. Resistance Tube Training:

Resistance tube training is a great way to add resistance to your workouts without needing extra weights or equipment. Beginner exercises include curls, press-downs, and rows.

33. Medicine Ball Workouts:

Medicine ball workouts are a great way to add extra resistance and challenge to your workout. Beginner exercises include sit-ups, chest passes, and Russian twists.

34. TRX Training:

TRX Training is a type of workout that uses suspension trainers to challenge the body uniquely and build strength. Beginner exercises include rows, push-ups, and squats.

TRX is great for improving flexibility and strength.

35. Calisthenics:

Calisthenics involve using your body weight to perform various movements and exercises. Examples of calisthenics exercises include push-ups, pull-ups, squats, and lunges.

36. Muay Thai:

Muay Thai is a martial art that combines elements of boxing, kickboxing, and other martial arts. Beginner exercises focus on building fundamental skills such as footwork and punching.

37. Rock Climbing:

Rock climbing is a great way to build strength, endurance, and coordination. Beginner exercises should focus on learning safety skills and how to climb.

Indoor rock climbing is a great way to start building confidence.

38. Tabata Training:

Tabata training is a type of high-intensity interval training that involves performing a series of exercises for a short burst of time followed by short rest periods.

39. Tai Chi:

Tai chi is a martial art type involving slow, controlled movements that help improve balance and coordination. Beginner exercises focus on the basic forms and movements.

40. Martial Arts:

Martial arts is an excellent way to learn self-defense skills while getting an intense workout. Examples of martial arts include karate, judo, taekwondo, and Aikido.

Martial arts are for all ages and skill level.

Frequently Asked Questions:

1) How many hours a day should a beginner workout?

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

As a Beginner, How Long Should I Work Out? – Planet Fitness

2) Is working out 3 days a week suitable for beginners?

The three-day training schedule is ideal for beginners since it provides plenty of recovery time between sessions. Rest is necessary for optimal healing as well as strength and muscular development.

The Best 3 Day Split Workout Routine for Beginners – The Sporting Blog

3) How long does it take to get in shape?

If you exercise regularly, you will gain even more fitness benefits over time. “At 6 to 8 weeks, you can definitely notice some changes,” said Logie, “and in 3 to 4 months, you can do a pretty good overhaul to your health and fitness.” Strength-specific results take about the same amount of time.

Fitness: How Long to Get in Shape – Healthline

4) What is the best time to workout?

Between 2 p.m. and 6 p.m., your body temperature is at its highest. This may mean you’ll be exercising during the window of time your body is most ready, potentially making it the most effective time of day to work out.

Best Time of Day to Exercise: When to Work Out – Healthline

5) Should I do strength or cardio first?

If you are training for a 5K or a marathon, you should do cardiovascular training first for maximum performance. However, if you want to increase your muscle strength, do strength training first when your muscles are not fatigued from cardio.

Should you do Strength Training or Cardio First? – Piedmont Healthcare

6) What exercise gets you in shape the fastest?

The most popular form of vigorous exercise at the moment is, no question, HIIT or high-intensity interval training. “High-Intensity Interval Training is the best bang for your buck when it comes to a high-calorie burn in short periods,” Forrest said.

The most effective workouts to get in shape in the least amount of time

7) How do beginners get in shape?

Tips to Start Getting in Shape

  1. Be Honest With Yourself. Some people are committed to getting up early and working out in the morning, while others prefer to work out after work. …
  2. Set Realistic Goals. …
  3. Treat Your Workout like a Meeting. …
  4. Find a Workout You Love. …
  5. Find Your Motivation. …
  6. Don’t Ignore Your Eating Habits. …
  7. Keep Going.

7 Tips for How to Start Getting in Shape | FlipBelt.com

What is a Beginner Workout Plan?

A beginner workout plan is designed to gradually introduce an individual to strength training and other forms of exercise. It typically progresses in difficulty, allowing the individual to gradually become comfortable with each exercise before moving on to more challenging exercises. Beginner workout plans focus on all muscle groups, including core and back, as well as cardiovascular training. The key to success with a beginner plan is to listen to the body, take regular breaks, and increase the intensity of the workouts as the individual becomes fitter. Additionally, it is essential to have realistic expectations and stay motivated, as any fitness routine takes sustained effort over time to be effective.

How Can a Beginner Workout Plan benefit me?

A beginner workout plan can provide many benefits for those starting out in fitness and those new to strength training. For starters, a beginner workout plan helps to introduce the individual to the world of fitness and provides them with a foundation upon which to build. It can also help to lay the groundwork for longer-lasting exercise habits by instilling a healthy routine and fostering proper form and technique. Additionally, it can help newcomers to exercise become more comfortable with the physical demands of strength training while avoiding unnecessary strain and injury, allowing them to progress at their own pace.

Further, a beginner workout plan is easily adjustable, allowing those on the plan to adjust the intensity and type of exercises to meet their fitness goals. This makes it easier to stick with the plan and monitor progress. Individuals can tailor their routines to ensure they are continuously challenging themselves. Additionally, the beginner plan serves as a perfect starting point for individuals as it gradually ramps up in difficulty, allowing the individual’s body to adapt to exercise stresses. All in all, a beginner workout plan is an excellent way for those just starting out in exercise to stay safe and on track.


With this helpful guide, you can take your workouts to the next level – no matter your fitness level or experience. If you’re a beginner looking for a workout plan, the best beginner workout plan ideas outlined above will help you get started. Each option has unique benefits; this variety will keep your workouts fun and exciting. Remember, proper form and consistency are key! Trying out one of these workout plan ideas will help you gain strength, boost energy, and increase muscle definition in no time. You can do it!

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