FitttZee » Body » Workout Program Beginner

Workout Program Beginner

Looking for a program to get strong and slim? Check out this beginner workout, it’s designed to get anyone up and fit!

Wanted to start working out at home for a long time now, but there’s always something in our way.

  • We don’t know where to start to get motivated and see results…
  • We plan a workout, but we don’t want to spend too much time on it…
  • We don’t have an hour + everyday to workout…

We’re not alone! In order to stick to a workout plan, we need one that is exciting, not too long, and keeps us motivated. That’s exactly why this Beginner Series was created – to provide us with a challenging but fun workout plan that can be followed from home or on the road.

This workout program

  • has 5 workouts and 2 rest days each week
  • runs for 4-6 weeks
  • Each workout is 30 minutes or less – short but efficient!

Progressive overload

The same workouts will be completed each week while focusing on progressive overload to build our strength, muscle tone, and endurance.

  • Incorporate dumbbells in the workouts.
    Light dumbbells that are manageable and will still allow us to complete the workout will be used, and the weight used will be gradually increased each week.
  • More reps will be done.
    When we’re just starting out, it’s recommended to take it easy and focus on good form. Once we are comfortable with all of the movements, we can work on increasing the number of reps that can be done within each given set.
  • Time under tension will be utilized.
    To make the workouts more challenging, we can slow our reps down to half speed, adding pauses and holds to keep our muscles under tension for a longer period of time.

Our goal should be to make progress each week while making the workout fun so we stick with it. So, personal goals should be set, a commitment to show up each week should be made, and let’s get stronger together!

Before Workout

5 Minute Dynamic Warm Up

6 Min


Day 1

Lower Body Workout

30 Min

Day 2

Upper Body Workout

35 Min

Day 3

Abs Workout

20 Min

Day 4

Rest Day

Day 5

Full Body Dumbbell Workout

35 Min

Day 6

Full Body HIIT Workout

40 Min

Day 7

Rest Day