Our 30-day workout program is tailored for beginners, and focuses on gradually increasing intensity and incorporating a variety of exercises to target different muscle groups. Remember to start with proper warm-up and cool-down routines for each session.

WEEK 1 : BUILDING A FOUNDATION

Day 1 : Full Body Workout

• Warm-up: 5 minutes of light cardio (e.g., brisk walking or jogging)

• Squats: 3 sets of 10 reps

• Push-ups (on knees if necessary): 3 sets of 8 reps

• Bodyweight lunges: 3 sets of 10 reps per leg

• Plank: Hold for 30 seconds, repeat 3 times

• Cool-down: 5 minutes of stretching

Day 2 : Rest or Light Activity

Day 3 : Cardio

• Warm-up: 5 minutes of light cardio

• Brisk walking or jogging: 20 minutes

• Cool-down: 5 minutes of stretching

Day 4 : Strength Training

• Warm-up: 5 minutes of light cardio

• Dumbbell rows: 3 sets of 10 reps per arm

• Dumbbell chest press (on the floor or bench): 3 sets of 10 reps

• Bodyweight squats: 3 sets of 12 reps

• Plank: Hold for 30 seconds, repeat 3 times

• Cool-down: 5 minutes of stretching

Day 5 : Rest or Light Activity

Day 6 : Cardio

• Warm-up: 5 minutes of light cardio

• Cycling or stationary biking: 20 minutes

• Cool-down: 5 minutes of stretching

Day 7 : Active Recovery

• Engage in light activities such as walking, yoga, or swimming for 30-45 minutes

WEEK 2 : INCREASING INTENSITY

Day 8-14 : Repeat Week 1 Routine with Slight Increases in Reps/Weight

• Increase reps by 2-3 for strength exercises

• Increase cardio duration by 5 minutes

WEEK 3 : ADDING VARIETY

Day 15 : Full Body Workout with Added Challenge

• Incorporate resistance bands or light dumbbells for added resistance in squats, lunges, and presses

• Increase plank hold time to 45 seconds

• Cool-down: 7 minutes of stretching

Day 16-21 : Repeat Week 2 Routine with Slight Increases in Intensity

WEEK 4 : FINAL PUSH

Day 22 : Full Body HIIT Workout

• Perform each exercise for 30 seconds with 15 seconds rest in between:Jump squats

• Push-ups (on knees or toes)

• Mountain climbers

• Dumbbell rows

• Plank

• Repeat circuit 3 times

• Cool-down: 7 minutes of stretching

Day 23-30 : Mix of Previous Week Routines with Increased Intensity and Focus on Form

• Gradually increase weights or resistance

• Focus on maintaining proper form throughout exercises

• Aim for consistency and challenge yourself while listening to your body's limits

Remember to stay hydrated, fuel your body with nutritious foods, and get adequate rest for optimal recovery and progress. If you have any medical conditions or concerns, consult with a healthcare professional before starting any new exercise program.