![\"workout](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2023\/05\/30-day-workout-for-beginners-at-home-female-1.jpg\")
<\/p>\nI can’t count how many times I’ve come across workout schedules for beginners that are insanely hard. Usually, the only thing \u2018beginner-friendly\u2019 about most of them is the phrase itself.<\/p>\n
If you are just getting started on your fitness journey, all the information about which workouts burn fat the most, which workouts are the best for injury prevention, and how to start eating clean, can really get overwhelming. This is why you need a well-designed 30 day workout plan at home, such as this one right here!<\/p>\n
<\/p>\n
To succeed with this 30-day at-home workout plan for beginners, you should be mentally ready by changing your eating habits and staying physically active.<\/p>\n
Along with that, you must also understand that weight loss will not happen overnight. What this means is that if you have a lot of weight to lose, be prepared to do more than a month-long weight loss challenge to see results.<\/p>\n
But, can you see the results in 30 days?<\/p>\n
You are probably asking yourself right now if you can see results in 30 days and if this 30-day workout challenge to lose weight really works.<\/p>\n
Here are some of the reviews from people who have actually done this total body makeover for beginners:<\/strong><\/p>\n As someone who has walked the beginner’s road, I remember the days I used to ask around what a good workout routine for beginners was. I got a lot of answers!<\/p>\n What you should know right from the get-go is that there are basic exercises that will target major muscle groups and get the fat burning like crazy.<\/p>\n Those particular exercises are what I used when I lost over 40 pounds and in this tried and tested weight loss workout plan for beginners that is what you will get!<\/p>\n You are in for an incredible workout experience with this at-home 30-day workout for beginners. But, before we get there, it is crucial that you fully understand exactly what you will be doing, why you will be doing it, and how you must do it for maximum results. <\/p>\n How often should you workout if you\u2019re a beginner depends on factors such as your level of fitness, how fast you recover between each workout session, and how much time in a week you have available for exercise?<\/p>\n Well, there\u2019s no one-size-fits-all answer that will tell you how frequently you must exercise.<\/p>\n The best answer is this: do what works for you, taking into account your level of fitness, time, and commitment. Scientific research suggests that beginners should exercise for 20-30 minutes, 3-5 days a week<\/strong>.<\/p>\n Helpful resources<\/strong><\/p>\n This 30-day fat-burning workout plan for beginners will practically hold your hand, from day 1 until the day the last day. All you have to do is just show up, do the work, and you’ll start dropping pounds fast.<\/p>\n The workouts in this at-home workout plan for beginners are low impact for the first two weeks, and as you build your strength and improve your fitness level, the intensity picks up just a little bit.<\/p>\n What sets this training plan apart is the fact it is specially designed to help you progress on your fitness journey, from absolute beginner to intermediate.<\/p>\n Must read:<\/strong><\/p>\n Unlike other workout plans out there that claim to be for beginners but literally want you to jump from your couch to do burpees and other crazy stuff, none of that will happen here.<\/p>\n You won\u2019t be doing 10 burpees, 50 squats, or 20 push-ups<\/strong>! This 4-week workout schedule for beginners is built around the big compound exercises that engage several muscles at once.<\/p>\n Unrealistic workout plans for beginners are only meant to set you up for failure because, after a few days, you won\u2019t be able to keep up the crazy pace.<\/p>\n A simplified workout guide like this one teaches how to ease into fitness and exercise, and how to properly progress from day to day, week to week, and month to month.<\/p>\n <\/p>\n You must always start your workouts with a dynamic warm-up and finish off with cool-down stretches to prevent injury.<\/p>\n Dynamic warm-up simply means stretching the body muscles through movement, and not static stretches.<\/p>\n This kind of warm-up is important for basically waking up the muscles that you will be utilizing during the workout.<\/p>\n It\u2019s perfectly okay, however, to cool down with static stretches.<\/p>\n Marching in place is literally walking in place. Do this movement for 1 minute.<\/p>\n Stand up straight with your arm stretched out sideways. Start making circles with your arms in one direction for 30 seconds.<\/p>\n Repeat the same movement, this time make the circles in the other direction.<\/p>\n Still, in a standing position with your feet shoulder-width apart, place hands on hips. Rotate your hips in a clockwise movement for 30 seconds.<\/p>\n Rotate your hips in the opposite direction for another 30 seconds.<\/p>\n Stand up nice and tall. In a slow, controlled movement, bend down and with your right hand, reach for and touch your left foot.<\/p>\n Slowly get back up to your starting position and reach for your right foot with your left hand.<\/p>\n Repeat for 1 minute.<\/p>\n Stand up straight with arms raised up your head. Step back to the left with your right foot at the same time swinging your arms back to follow the direction of the foot that you are stepping back with.<\/p>\n Repeat by stepping back with the left foot. Continue to alternate for 1 minute.<\/p>\n You should always end your workout session with cool-down stretches while your muscles are still warm. Stretching after exercise is important because it helps enhance flexibility and reduce injury<\/a><\/span>.<\/p>\n Start by standing with feet shoulder-width apart. Mimic the running movement by lifting your knees. Do this movement for 1 minute.<\/p>\n Stand on one leg (you can hold on to something if your balance isn’t steady)<\/p>\n Bent the leg at the knee and hold the stretch for 30 seconds. Switch legs and hold for 30 seconds. <\/p>\n Stand straight and slowly bend at the waist as if you are trying to touch your toes with your hands. Bend as far as you can or until you feel the stretch in your hamstrings.<\/p>\n Start in front of a wall and stretch out your arm until they are touching the wall. Walk your hands up against the wall and press back until you feel the stretch in your shoulders. Avoid pushing into the wall as that might cause shoulder injury.<\/p>\n Hold the stretch for 30 seconds or longer if your shoulders are too tight.<\/p>\n This stretch will release stress and calm you while stretching out the hips, lower back, thighs, and upper body. You can hold the stretch for 45 seconds or as long as 5 minutes.<\/p>\n READ: How To Lose Weight On A Budget<\/a><\/p>\n Alright, now that you know how you will be warming up before and cooling down after, let’s get to work and get started with this fat-shedding 30-day workout plan for beginners.<\/p>\n Please Note: <\/strong>This 30-day workout plan for beginners is free. However, I earn my income from ads when you visit the blog, which is why I can\u2019t supply the PDF for free. If you want a PDF copy, you can support me by buying the 30-day workout plan for beginners HERE<\/a>.<\/p><\/blockquote>\n READ: 4 Ways to Develop Healthy Eating Habits to Lose Weight<\/a><\/p>\n Cardio workout- walk outside or on the treadmill for 40 minutes, at a brisk pace<\/p>\n Please Note: <\/strong>This 30-day workout routines for beginners at home is free. However, I earn my income from ads when you visit the blog, which is why I can\u2019t supply the PDF for free. If you want a PDF copy, you can support me by buying the 30-day workout plan for beginners HERE<\/a>.<\/p><\/blockquote>\n Bicep curls <\/strong><\/p>\n <\/p>\n READ: Cayenne Pepper \/ Master Cleanse Diet Complete Guide<\/a><\/p>\n Plank holds<\/p>\n Fat Melting Cardio Workout<\/strong><\/p>\n Repeat 10 times<\/strong><\/p>\n Lunges<\/strong><\/p>\n Day 20 (Saturday)<\/strong><\/p>\n Please Note: <\/strong>This 30-day workout routines for beginners at home is free. However, I earn my income from ads when you visit the blog, which is why I can\u2019t supply the PDF for free. If you want a PDF copy, you can support me by buying the 30-day workout plan for beginners HERE<\/a>.<\/p><\/blockquote>\n Kettlebell swings<\/strong><\/p>\n <\/p>\n Cardio:<\/strong> Run for 1 minute\/Walk for 2 Share your weight loss success and send your progress photos to editor @ fitnesschat . co<\/strong><\/p>\n Make sure to bookmark these resources for other workouts for beginners:<\/strong><\/p>\n You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. If you experience faintness, dizziness, pain, or shortness of breath at any time while exercising you should stop immediately. This website offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. The use or reliance of any information contained on the site is solely at your own risk.<\/p>\n <\/p>\n <\/p>\n","protected":false},"excerpt":{"rendered":" I can’t count how many times I’ve come across workout schedules for beginners that are insanely hard. Usually, the only thing \u2018beginner-friendly\u2019 about most of them is the phrase itself.<\/p>\n","protected":false},"author":2,"featured_media":7038,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"disable-jtr":false,"footnotes":""},"categories":[4],"tags":[],"yoast_head":"\n![\"30](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/02\/can-you-see-results-in-30-days-1.png\")
With all the workout videos and PDFs available online, it can get pretty confusing when you want to lose weight for the first time.<\/p>\nHow often should you workout as a beginner?<\/h2>\n
![\"How](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2023\/10\/How-often-should-you-workout-as-a-beginner-1.jpg\")
<\/p>\n\n
What you should know about this 30 day workout plan at home<\/strong><\/h2>\n
![\"What](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2023\/10\/What-you-should-know-about-this-30-day-workout-plan-1.jpg\")
<\/p>\n\n
How to start working out for the first time<\/h2>\n
\n
![\"30-Day](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/30-Day-Workout-Routine-for-Beginners-that-burns-fat-fast-1.jpg\")
<\/p>\nDynamic warm-up<\/h2>\n
5-minute warm-up for the 30-day workout plan at home<\/strong><\/h2>\n
![\"5-minute](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/warm-up-and-stretching-for-workout-routine-at-home-1.jpg\")
<\/p>\n1. March in place – 60 seconds<\/h3>\n
2. Arm circles – 60 seconds<\/h3>\n
3. Hip circles – 60 seconds<\/h3>\n
4. Standing toe touches – 60 seconds<\/h3>\n
5. Lateral step with arm swings- 60 seconds<\/h3>\n
Cool down & stretch<\/h2>\n
![\"Stretching](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/Stretching-after-exercise-is-important-because-it-helps-enhance-flexibility-and-reduce-injury-1.jpg\")
<\/p>\n1. Jog in place – 30 seconds<\/h3>\n
2. Standing quad stretch – 60 seconds (30-second hold for each leg)<\/h3>\n
![\"How](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/5-minute-warm-up-for-the-gym-workout-plan-for-beginners-1.jpg\")
<\/p>\n3. Standing Hamstring Stretch \u2013 Hold for 45 seconds<\/h3>\n
![\"How](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/How-to-do-Standing-Hamstring-Stretch-1.jpg\")
<\/p>\n4. Standing wall stretch – 30 seconds<\/h3>\n
5. Child’s Pose stretch – 45 seconds<\/h3>\n
![\"Child's](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/Childs-Pose-stretch-to-release-stress-1.jpg\")
<\/p>\n30 Day Workout Plan at Home<\/h2>\n
![\"30](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/best-Weight-loss-challenge-30-day.jpg\")
<\/p>\n![\"Buy](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2020\/01\/Buy-now-weight-loss-exercise-plan-1.png\")
<\/a><\/p>\nDAY 1 (Monday)<\/h4>\n
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DAY 2 (Tuesday)<\/h4>\n
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Glute bridges<\/h4>\n
![\"Glute](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/Glute-bridges-workout-routine-for-beginners-1.jpg\")
<\/p>\nDAY 3 (Wednesday)<\/h4>\n
Fat Burning Abs Workout <\/strong>Routine for Day 3<\/strong><\/h3>\n
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Day 4 (Thursday)<\/h4>\n
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Overhead dumbbell extension<\/h4>\n
![\"dumbbell](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/dumbbell-overhead-triceps-extension-1.jpg\")
<\/h4>\nDay 5 (Friday)<\/h4>\n
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Day 6<\/h4>\n
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Day 7<\/h4>\n
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Week 2 of the 30 day workout plan at home<\/h2>\n
DAY 8 (Monday)<\/h4>\n
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Tricep dips<\/h4>\n
![\"Tricep](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/Tricep-dips.-Week-2-of-the-30-Day-Full-Body-Workout-Routines-for-Beginners-1.jpg\")
<\/p>\nDAY 9 (Tuesday)<\/h4>\n
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DAY 10 (Wednesday)<\/h4>\n
Fat Burning Abs Workout <\/strong><\/h3>\n
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![\"walk](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/walk-outside-or-on-the-treadmill-for-40-minutes-at-a-brisk-pace-1.jpg\")
<\/p>\nDAY 11 (Thursday)<\/h4>\n
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<\/a><\/p>\nDAY 12 (Friday)<\/h4>\n
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![\"How](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/How-to-do-bicep-curls-for-women-1.jpg\")
<\/p>\nDay 13 (Saturday)<\/h4>\n
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Day 14 (Sunday)<\/h4>\n
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Week 3 of the total body makeover for beginners<\/h2>\n
![\"30](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/02\/4-Week-workout-Challenge-for-Beginners.jpg\")
<\/p>\nDAY 15 (Monday)<\/h4>\n
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![\"straight](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/straight-arm-plank-hold-1.jpg\")
<\/p>\nDAY 16 (Tuesday)<\/h4>\n
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DAY 17 (Wednesday)<\/h4>\n
Fat Burning Abs Workout <\/strong><\/h3>\n
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DAY 18 (Thursday)<\/h4>\n
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![\"lunges](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/lunges-with-dumbbells-1.jpg\")
<\/p>\nDAY 19 (Friday)<\/h4>\n
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Day 21 (Sunday)<\/h4>\n
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<\/a><\/p>\nWeek 4 of the 30 day workout plan at home for Beginners<\/h2>\n
DAY 22 (Monday)<\/h3>\n
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DAY 23 (Tuesday)<\/h3>\n
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![\"Fat](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/Fat-blasting-kettlebell-swings-1.jpg\")
<\/p>\nDAY 24 (Wednesday)<\/h4>\n
Fat Burning Abs Workout <\/strong><\/h3>\n
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\nminutes\/Repeat 10 times<\/p>\n![\"4-Week](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/30-day-Weight-loss-workout-plan.jpg\")
<\/p>\nDAY 25 (Thursday)<\/h4>\n
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DAY 26 (Friday)<\/h4>\n
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![\"How](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/How-to-Do-Push-Ups-For-Female-Beginners-workout-1.jpg\")
<\/p>\nDAY 27 (Saturday)<\/h4>\n
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Day 28 (Sunday)<\/h5>\n
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DAY 29 (Monday) Use lighter weights than the previous week<\/h4>\n
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DAY 30 (Tuesday) Use lighter weights than the previous week<\/h3>\n
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![\"workout](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/workout-plan-for-women.Free-weight-loss-workout-routine-for-beginners.-workout-plan-gym-1.jpg\")
<\/div>\n\n
Disclaimer<\/h3>\n
![\"30](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2021\/02\/Total-Body-Makeover-total-body-workout-at-home-scaled.jpg\")
<\/p>\n![\"30-Day](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/Copy-of-30-Day-Fat-shedding-Workout-Routines-for-Beginners-1.jpg\")
<\/div>\n![\"At](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/at-home-workout-plans-for-women-1.jpg\")
<\/div>\n![\"30-DAY](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/30-DAY-WORKOUT-CHALLENGE-FOR-BEGINNERS-1.jpg\")
<\/div>\n![\"A](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/weight-loss-exercise-plan-at-home.-weight-loss-workout-plan-for-beginners.jpg\")
<\/div>\n![\"weight](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/weight-loss-workout-plan-for-beginners.-The-only-30-Day-Workout-Routine-for-Beginners-that-burns-fat-fast.jpg\")
<\/div>\n![\"30-Day](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/30-Day-Fat-Burning-Workout-Routines-for-Beginners-1.jpg\")
<\/div>\n![\"workout](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/monthly-workout-challenge-_workout-plan-gym-home.-weekly-workout-plans-_-1.jpg\")
<\/div>\n![\"Fat](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/Fat-Burning-Workout-Routines-for-Beginners.-full-body-workout-1.jpg\")
<\/div>\n![\"Join](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/Join-the-30-Day-Fat-Burning-Workout-challenge-for-Beginners-1.jpg\")
<\/div>\n![\"workout](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2018\/12\/workout-plan.-10-Week-Workout-Plan.-Monthly-Workout-Challenge.-At-Home-Workout-Plan-1.jpg\")
<\/div>\n![\"30](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2022\/02\/BEST-workout-plan-for-beginners-1.jpg\")
<\/p>\n![\"30](\"https:\/\/www.fitnesschat.co\/wp-content\/uploads\/2023\/10\/workout-plans-for-women-beginners-1-scaled.jpg\")
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