Easy Beginner Archives - HASfit - Free Full Length Workout Videos and Fitness Programs

30 Min Full Body Beginner Workout

hf-wp-user — Mon, 02 Mar 2026 12:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Get started with this 30-minute full-body workout created especially for beginners and adults over 50. Today’s session features no repeated exercises. All you need is a pair of dumbbells, making it simple to follow along at home. A chair, bench, or box may be helpful for a few modifications, but they’re completely optional. Let’s build strength safely and confidently—right where you are!

Warm up
Hamstring Sweep
Overhead Squat

Full Body Beginner Workout

DB Staggered SA Row x 12
DB Sumo DL x 12
Narrow Push Up Incline / Wall x 12
Bird Dogs x 60 sec
Dead Bug x 60 sec
DB Face Pull x 12
Pause Reverse Lunge / Chair Supported x 16
SA Push Press x 12
Crossbody Curl x 16
Standing Side Leg Raise / Chair Supported x 12 each
High Knee Pulldowns x 60 sec
DB Crusher Row x 12
DB Overhead Triceps Ext x 12
Wall Sit x 60 sec

Cool Down
V-Sit Reach
90-90 Hip Stretch
Floor Angel

The post 30 Min Full Body Beginner Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

15 Min Beginner HIIT Workout

hf-wp-user — Wed, 07 Jan 2026 12:00:00 +0000

Beginner Difficulty with Intermediate Modifications provided

This fast-paced 15-minute HIIT workout is perfect for beginners looking to gain strength, boost overall fitness, and burn fat. It’s a low-impact, joint-friendly routine—completely standing and free of any jumping. All you’ll need is a pair of dumbbells, and a chair or bench can be used for a few optional modifications if desired. With no repeated exercises, it’s an ideal choice for those who enjoy fresh, varied movements. Ready to go? Let’s begin!

Warm up
Step Back and Twist
Toe Touch to Scarecrow
Side Leg Swings

HIIT Workout for Beginners

DB Reverse Row
DB Curl + Front Squat
SA DB March
Duffin Row
Push Up + Narrow Push Up Incline / Wall
DB Suitcase Reverse Lunge / Supported
High Knee Pulldown
DB Reverse Fly

Cool Down
Bent Arm Wall Chest Stretch
Standing Hamstring Stretch
Standing Figure Four / Seated

The post 15 Min Beginner HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Full Body Beginner Workout

hf-wp-user — Wed, 31 Dec 2025 12:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Get moving with this 20-minute full body workout designed for beginners and those over 50. There are no repeats in today’s session. This standing-only workout uses just a pair of dumbbells and is easy to follow from the comfort of home. A chair, bench, or box can be used for a few optional modifications, but they’re not required. Let’s build strength safely and effectively—right where you are!

Warm up
Deep Squat + Rotation
Wall Angel

Full Body Beginner Workout

Bent Over Row with Twist x 12
One Arm Wall Push Up / Two Arms x 16
Suitcase DB Squat x 12
SA Staggered Knee Ups x 45 sec
DB Shrug + Calf Raise x 12
DB Good Morning x 12
Split Stance SA DB Shoulder Press x 12 each
Standing Triple Crunch x 30 sec
Zottman Curl x 15
Side Lunge / Adjust Depth x 8 each
Rear Delt Fly x 12
DB Side Raise x 12
Sumo Side Bends x 30 sec
DB Triceps Pronate Kickback x 12
DB Stepback and Twist x 45 sec

Cool Down
Bent Arm Chest Opener
Wall Downward Dog
Standing Quad Stretch

The post 20 Min Full Body Beginner Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Full Body Beginner Workout

hf-wp-user — Mon, 17 Nov 2025 12:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Get moving with this 20-minute strength training workout designed especially for beginners and adults over 50. This full-body, standing-only routine requires just a set of dumbbells, with the option to use a chair, box, or bench for a few modifications if needed. Best of all, there are no repeated exercises, keeping things fresh from start to finish. Let’s get started!

Warm up
Shoulder Box
Wall Facing Squat

Full Body Beginner Workout

DB Straight Arm Reverse Fly x 12
DB Goblet Sumo Squat x 12
Pushup + Knee Raise from Incline / Wall x 12
DB Reverse Lunge x 16
DB Staggered SA Reverse Row x 12
Opposite Elbow to Knee Crunch x 45 sec
DB Reverse Curl x 12
DB Upright External Rotation x 12
DB Squat + Side Leg Raise x 12
DB Shoulder Press x 12

Cool Down
Page Turner
Side Lying Quad Stretch
Seated Toe Touch + Chest Opener

The post 20 Min Full Body Beginner Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

15 Min HIIT Workout for Beginners

hf-wp-user — Mon, 03 Nov 2025 12:00:00 +0000

Beginner Difficulty with Intermediate Modifications provided

This quick and efficient 15-minute HIIT workout is great for beginners wanting to build strength, improve fitness, and burn fat. The entire routine is done standing with zero jumping, making it low-impact and joint-friendly. All you need is a set of dumbbells, and while a chair or bench might help with a few optional modifications, they’re not required. With all-new movements throughout, it’s perfect for anyone who loves variety. Let’s get started!

Warm up
Good Morning + T-Rotation
Shoulder Box + Reach
Squat + Calf Raise

HIIT Workout for Beginners

Cool Down
Wall Angels
One Leg Hip Hinge
Standing Quad Stretch

The post 15 Min HIIT Workout for Beginners appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

15 Min Beginner Strength Training

hf-wp-user — Mon, 18 Aug 2025 13:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Get ready to move with this 15-minute beginner-friendly strength training session. This full-body routine uses just a set of dumbbells, and you can also use a chair, box, or bench for a few optional modifications. This standing-only workout a great fit for beginners and those over 50 looking to build strength safely at home.

Warm up
Toe Touch to Scarecrow
Arm Crossover + Butt Kick

Beginner Strength Training

DB Reverse Row x 12
DB Goblet 1 ¼ Squat / No DB x 12
Pushup from Incline / Wall x 12
Low Split Stance Curl / High x 10 each
DB Halo x 20
DB Face Pull x 12
Alt Side Lunge / Adjust Depth x 12
DB Side Raise x 12

Cool Down
Chest Opener
Standing Hamstring Stretch
Standing Quad Stretch

The post 15 Min Beginner Strength Training appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min Beginner HIIT Workout

hf-wp-user — Mon, 04 Aug 2025 18:05:54 +0000

Beginner Difficulty with Intermediate Modifications provided

This quick and efficient 20-minute HIIT workout is ideal for beginners ready to increase strength, improve fitness, and burn fat. All you need is a pair of dumbbells—every move is done standing, with zero jumping required. A bench or chair might be useful for a few optional modifications. With no repeated exercises and a focus on standing movements, this routine is perfect for those who love variety. Let’s get started!

Warm up
Step Back and Twist
Toe Touch to Scarecrow
Side Leg Swings

Beginner HIIT Workout

DB Reverse Row
DB Curl + Front Squat
SA DB March
Duffin Row
Push Up + Narrow Push Up Incline / Wall
DB Suitcase Reverse Lunge / Supported
High Knee Pulldown
DB Reverse Fly
DB Shoulder Press
Diagonal Chop
Side Leg Raise + Pulse / Supported
Standing Underhand Chest Press
Skaters / Modified

Cool Down
Bent Arm Wall Chest Stretch
Standing Hamstring Stretch
Standing Figure Four / Seated

The post 20 Min Beginner HIIT Workout appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

30 Min Strength Training for Beginners

hf-wp-user — Mon, 14 Jul 2025 13:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

Jump into this 30-minute full-body strength workout designed with beginners and adults over 50 in mind. All you need is a set of dumbbells to get started, and if you’d like, a chair, bench, or box can be used to help with a few of the modifications. Let’s get started and build strength together!

Warm up
Shoulder Box
Wall Facing Squat

Strength Training for Beginners

Cool Down
Page Turner
Side Lying Quad Stretch
Seated Toe Touch + Chest Opener

The post 30 Min Strength Training for Beginners appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

20 Min HIIT Workout for Beginners

hf-wp-user — Mon, 02 Jun 2025 13:00:00 +0000

Beginner Difficulty with Intermediate Modifications provided

This fast and effective 20-minute HIIT workout is perfect for beginners looking to build strength, boost overall fitness, and burn fat. You’ll need a set of dumbbells, and the entire routine is done standing—no jumping involved. A chair or bench can be helpful for a few modifications, but they’re completely optional. With no repeated exercises and standing moves only, this routine is great for anyone who enjoys variety. Let’s get moving!

Warm up
Good Morning + T-Rotation
Shoulder Box + Reach
Squat + Calf Raise

HIIT Workout for Beginners

DB Side Raise + March / No DB
Sumo Deadlift + Twist Punch / No DB
DB Crusher Row / Light Weight
High Punch Out + Run in Place / No DB
Goblet Squat / No DB
Incline Push Up + Mule Kick / Wall
Opposite Knee to Elbow
Split Knee Drive + Row / Light Weight
Push / Pull + Butt Kick
Seesaw Triceps Kickbacks / Light Weight
Squat + Side Leg Raise / No DB
Arm Jack + High Kick / Low Kick
Hammer Curl + Iso ¼ Squat with Side Taps / No Squat

Cool Down
Wall Angels
One Leg Hip Hinge
Standing Quad Stretch

The post 20 Min HIIT Workout for Beginners appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.

15 Min Beginner Strength Training

hf-wp-user — Wed, 21 May 2025 13:00:00 +0000

Beginner Difficulty with Low Impact Modifications Provided

This full body workout is designed to help you build lean muscle and boost overall strength. One of the great benefits of training at home is the flexibility to adjust your dumbbell weight to match your fitness level. We’ll offer modifications throughout the session so you can tailor the workout to your needs. A chair, bench, or box can be used for certain exercises, but they’re completely optional. Let’s get started!

Warm up
Hamstring Sweep
Deep Wall Squat + Reach

Beginner Strength Training

Sumo Deadlift + Hammer Curl x 12
DB Shoulder Press x 12
Staggered DB Single-arm Row x 12 each
Overhead March / No DB x 45 sec
DB Goblet Side Squat / No DB x 12
DB Reverse Fly x 12
DB Triceps Kickback x 12
DB Reverse Lunge / Supported x 8 each

Cool Down
Wall Chest Stretch
Standing Quad Stretch
Seated Toe Touch

The post 15 Min Beginner Strength Training appeared first on HASfit - Free Full Length Workout Videos and Fitness Programs.