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.
DIET GUIDE:
The beginner program is designed to compliment our Eating For Life diet guide. If you’re not eating the right foods for your goal, then it doesn’t matter how hard you exercise because you’re not going to see results.
Eating For Life will teach you how to eat the foods you love while getting the results you need.
*Limited time offer* Use the discount code: “Tribe20” at checkout for 20% off the ebook
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
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| 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 + Standing Abs Workout | 20 Minute Low Impact Cardio | OFF |
| Week 2 | Beginner Leg Workout | Beginner Upper Body Workout | 15 Minute Easy Workout + Easy Abs Workout | OFF | 30 Minute Low Impact Workout | 30 Minutes of Walking, Biking, or Swimming | OFF |
| Week 3 | 15 Minute Low Impact Workout + 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 + Beginner Upper Body Workout | 15 Minute Easy Workout | 15 Minute Low Impact Workout + Easy Abdominal Exercises | OFF | 30 Minutes of Walking, Biking, or Swimming + Easy Abs Workout | 30 Minute Low Impact Workout | OFF |
| Week 5 | 20 Minute Low Impact Cardio | Beginner Weight Training + Easy Abdominal Exercises | Continue to the 30 Day Challenge to Get in Shape |