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HASfit’s FREE 30 Day Low Impact Beginner Workout Program

low impact beginner workout program

HASfit’s Free 30 Day Low Impact Beginner Workout Program is perfect for those just starting their fitness journey, seniors, those fighting obesity, or anyone with bad knees or a bad back. We provide beginner exercise videos, a 30 day beginner workout plan, weight loss meal plans, and the best workout motivation.

Beginner Workout Program

This is a beginner program. Click here to determine which program is right for you. The workout plan is made to be fun and safe for anyone who needs an easy workout routine. We employ a variety of methods to get you moving including low impact aerobics and beginner weight training. One thing is for certain, you will never get bored with our program.





MEAL PLAN:
Click here to get the HASfit Guide to Losing Fat

EXERCISE INSTRUCTIONS:
Each week contains 5 workout days and 2 OFF days. You may mix up where you take your OFF days as long as you work out 5 days per week. Every beginner workout routine can be completed in less than 20 minutes. Depending on your level of fitness, you may need to adjust the beginner exercise plan for your needs. Try your best to complete each beginner work out program in it’s entirety. If any workouts are too easy, then start from the beginning and continue exercising until you are fatigued. Each week progressively gets more difficult, so if you are not able to complete a certain week then repeat that week until you feel comfortable moving forward.

EQUIPMENT:
This workout program requires no equipment. We do however strongly suggest you purchase a pair of light dumbbells. If you don’t have access to dumbbells, then you may use soup cans of equal weight or even a couple water bottles for a replacement. Depending on what surface you are exercising on, you might want to have a yoga or ab mat available for comfort.

WARM-UP and COOL DOWN:
Start each workout with the warm up exercises and end each workout with cool down exercise stretches for flexibility







Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Week 1 5 Minute Low Impact Workout 10 Minute Low Impact Aerobic Workout Beginner Weight Training OFF 10 Minute Low Impact Cardio Exercises
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Standing Abs Workout
20 Minute Low Impact Cardio OFF
Week 2 Beginner Leg Workout Beginner Upper Body Workout 15 Minute Easy Workout
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Easy Abs Workout
OFF 30 Minute Low Impact Workout 30 Minutes of Walking, Biking, or Swimming OFF
Week 3 15 Minute Low Impact Workout
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Standing Abs Workout
Beginner Weight Training 10 Minute Low Impact Aerobic Workout
+
10 Minute Low Impact Cardio Exercises
OFF 20 Minute Low Impact Cardio 30 Minutes of Walking, Biking, or Swimming OFF
Week 4 Beginner Leg Workout
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Beginner Upper Body Workout
15 Minute Easy Workout 15 Minute Low Impact Workout
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Easy Abdominal Exercises
OFF 30 Minutes of Walking, Biking, or Swimming
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Easy Abs Workout
30 Minute Low Impact Workout OFF
Week 5 20 Minute Low Impact Cardio Beginner Weight Training
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Easy Abdominal Exercises
Continue to the 30 Day Challenge to Get in Shape