Beginner 1 Month Workout Plan



Exercise doesn’t have to be overwhelming and confusing. 

Start with this 3 days/week for about 15 minutes to get you back into a good routine!


**Exercise plan available to download from checkout page following checkout.






If you are new to exercise or haven’t been exercising recently, the Beginner 1 Month Workout Plan is perfect for you. It will start you off with simple, but effective 15-20 minute workouts 3 days/week. Exercise is beneficial not only for strengthening your muscles, but it also improves your cardiovascular health and  balance, provides muscle tone, increases your metabolism (so you burn more calories at rest), improves mental health, relieves stress and much more!

Workouts typically include 5-7 exercises with the descriptions included so you don’t have to look them up! Recommendations for the number of reps (or time) for each exercise are also included. You don’t have to think about what to do, just grab your plan and 15 free minutes. It’s amazing how much better you can feel in just 15 minutes! 

I’ve also included some simple cardio such as walking (in place, around the house, or outside) or bike riding if that is available to you. If you have other equipment such as an elliptical or treadmill you can also use those instead. The only equipment you need for this workout plan is a set of dumbbells and a mat (if you prefer). You can also use soup cans or other small weighted items for your dumbbells if you’d like. 🙂 


Here is a sample overview of the workout plan

  Day 1 Day 2 Day 3
Week 1  

Bike/walk 10-15 minutes at a steady pace


Home workout 1 Home workout 2
Week 2 Bike/walk 5 minutes

Core 1 workout

Home workout 1  

Bike/walk 5 minutes

Upper body workout


Week 3 Home workout 2 Home workout 3  

Bike/walk 10-15 minutes

Intervals (20-30 seconds fast then 30-60 seconds slower pace)


Week 4 Home workout 4 Core 2  

Home workout 3