So you decided to get healthy. Whether that means losing 100 pounds (like these guys) or gaining more strength and definition, it can be hard to know where to start.
With so much conflicting advice on the internet and strange terms like HIIT and DOMS, it can all seem to overlap when trying to achieve your goals.
But don’t give up. There are many beginner-friendly workouts and programs that can make the process of getting in shape less difficult.
As a hint: Learn more about how Beachbody On Demand works below.
How to get in shape
It’s important to remember that you won’t lose weight or build muscle overnight, it’s a process.
And that process involves a combination of fitness, nutrition, and responsibility. If you have these three ingredients in place, you have a better chance of achieving fitness success.
1. exercise
The good thing about exercise is that there are many ways to do it. Running, swimming, dancing, weightlifting, boxing…the list goes on.
From there, choose the activity or workout you want to do. enjoy I’m doing it! This is very important to keep it going.
If you’re afraid to train, it’s hard to get motivated. Below, we’ll detail some of Beachbody On Demand’s recommended beginner workouts.
From dancing to cardio to weight lifting, there are plenty of options. These are all comprehensive programs that give you everything you need to be successful and take the guesswork out of it. It’s like having your own personal trainer!
2. eat right
You’ve probably heard the phrase “abs are made in the kitchen.” Well, it turns out all muscles are built in the kitchen.
You can exercise to death, but without proper fuel your muscles won’t grow. You need the right nutrients to prepare your body for a workout, and your muscles need the right nutrients to recover after a workout. No, that doesn’t mean eating only chicken and broccoli.
A healthy diet consists of consuming all types of foods in appropriate amounts. (Here’s how many servings of each food group you should eat.)
If that seems too scary, start with even smaller steps. Like Shakeology, add just one healthy meal or snack a day.
It’s not a quick fix, but it’s an easy way to get your body essential nutrients to fuel your workouts.
3. take responsibility for yourself
This is where the real magic happens. It’s easy say I plan on working out and eating right, but it all falls apart without accountability.
If you have willpower of steel, you’ll probably be able to keep yourself accountable. But most people need the support of a responsible partner (or two) to get them back on track when their willpower starts to decline.
Ask friends and family for support.
4. Know the basics
When is the best time of the day to exercise? How much weight should you lift? What should you eat before exercising?
When starting a fitness plan for the first time, you’ll probably come across questions such as:
Get answers to these questions and more in our breakdown of workout tips for beginners. In the meantime, check out our list of things you can do in front This is the first workout that will make your future tasks easier.
Great workout for beginners
Fitness shouldn’t be a one-size-fits-all approach. That’s why Beachbody offers a variety of beginner workout programs to suit different tastes.
Do you like dancing? Want to try weightlifting? Need a low-impact workout? We’ve got you covered. Choose a program that suits your needs, work on it, and watch the results appear.
Full body workout for beginners:
a little crazy
type: Aerobic exercise, muscle strengthening/muscle building
time: 30 minutes a day x 5 days
Device: dumbbells, resistance loops, strength slides
trainer: Calabrese in autumn
This 5-day program is designed to prepare you for a more intensive program in the fall, 80 Day Obsession.
The workouts are just 30 minutes long and each has a different theme (booty, legs, cardio, etc.) to help you burn fat and build muscle all over your body.
There are also meal plans that use portion-controlled containers to introduce the idea of time-restricted nutrition. This is a key element of the program. what you eat, when Eat it to optimize your results.
If you’re not sure if you’re ready for an 80-day obsession, start with a little obsession. The workouts in both programs are similar so you can get used to using resistance loops and strength slides, but “A Little Obsessed” is a little easier and will help you work your way up to more advanced programs.
clean week
time: 30 minutes a day for 7 days
Device: dumbbells or resistance bands
trainer: megan davis
If you’re hesitant to commit to a weeks (or months) workout program, Clean Week is for you.
This 7-day program will introduce you to the basics of fitness and nutrition to help you start healthy habits. Talk about the perfect workout routine for beginners.
Clean Week covers everything from cardio to strength and flexibility, and easy-to-follow meal plans include recipes and meal prep tips to make clean eating super easy.
This is perfect for people who don’t know where to start with fitness or what kind of exercise is right for them.
3 week yoga retreat
time: 10-30 minutes a day for 21 days
Device: yoga food
trainer: Vitas, Elise, Ted, Faith
There’s no need to be afraid of yoga even if you’re a beginner. Yoga is a great, low-impact, full-body workout. The 3 Week Yoga Retreat provides a solid foundation through 3 weeks of basic yoga classes.
Take 21 consecutive days of new classes with the goal of increasing flexibility, increasing balance, and reducing stress.
There’s also a Beginner Basics section that details core yoga techniques, including breathing, balance, and the proper way to perform basic movements like downward dog and child’s pose.
This program is just straight yoga without any extra fluff. By the end of these three weeks, your entire body will be strengthened and you’ll feel confident participating in most yoga classes.
more moon
time: 30 minutes a day for 30 days
Device: yoga food, PT Sandbag (option)
trainer: Idalis Velasquez
Mes de Más is Beachbody’s first Spanish language program from NASM Certified Personal Trainer Idalis Velazquez.
A yoga mat is all you need for 24 cardio and strength training sessions. I do different workouts six days a week and rest on the seventh day. The workout doesn’t require a lot of space and can be completed in 30 minutes at most.
Idalis makes meal planning for this program very easy. Even if you have no prior experience in nutrition, you will know exactly what amounts and types of food you should eat each day.
Plus, Beachbody On Demand’s online recipe book includes classic Latin American dishes, so you don’t have to give up all your favorite flavors.
Strength training workouts for beginners:
shift shop
time: 25-45 minutes per day for 21 days
Device: Dumbbells or resistance bands, agility markers, PT sandbag (optional)
trainer: chris downing
The first Beachbody program from trainer Chris Downing, this three-week program utilizes unique strengthening methods to ease your fitness journey.
This means the length, intensity, and complexity of your workout increases each week, starting at 25 minutes and increasing to 45 minutes. Alternating between strength training and aerobic exercise, it’s easy to get used to weightlifting while providing variety.
Chris has also created four additional workouts to take your “transformation” to a whole new level.
We still use his revolutionary strength-building method of increasing your daily workouts by 10 minutes each week, but this time we’ve added a prep week and new workouts designed to test your speed and strength as you get faster and stronger.
Prep Week begins with a 15-minute Quick Shift workout to give you a taste of what’s to come, and two Proving Grounds workouts to assess your starting performance.
There are modifiers for each exercise, allowing beginners to perform less intense movements until they have the strength to do them seriously.
of nutrition plan is also a key component of this program, helping you improve your diet to maximize muscle growth and fat loss.
P90
time: 45-60 minutes per day for 90 days
Device: Dumbbells, pull-up bar, or resistance bands with door attachment
trainer: tony horton
Each phase of P90 is designed to gradually ease your body into better shape than ever before. This is a great training routine for beginners looking to lose weight to try out a program that includes both strength training and cardio.
If you want to focus on serious strength training, you can choose a resistance-based schedule that focuses on weightlifting and includes six days of training each week.
HIIT workouts (high intensity interval training) for beginners:
21 day fix
time: 10-30 minutes a day for 21 days
Device: Dumbbells or resistance bands and an exercise mat
trainer: Calabrese in autumn
This 3-week program includes 13 workouts and 1 easy nutrition plan.
Many of the workouts are HIIT-style routines that combine cardio and strength training, and there’s also one day of yoga each week to promote recovery.
Most beginners begin this program by following the video modifiers and progress to the main exercises (demonstrated by fall) as their fitness level increases.
The nutrition plan uses color-coded portion control containers, so you don’t have to count calories. Instead, learn what the proper parts look like. Many people do multiple rounds of this program, getting stronger and more advanced as they progress.
Dance workout for beginners:
you v2
time: 30 minutes a day for 4 weeks
Device: Weighted gloves (optional)
trainer: Leandro Carvalho
With six easy-to-follow dance routines, YOUv2 makes moving fun even for beginners. 5 days a week Leandro We’ll guide you through cardio dance routines to hits from the 80s and 90s.
The easy routines in this program are perfect for fitness beginners who want to get more active.
A nutrition plan is just as easy to follow. It’s not a strict diet. Instead, it encourages you to make small changes that gradually lead to a healthier diet.
The program also includes a diary and motivational calendar to ensure you reach your goals and stay accountable.
country heat
time: 30 minutes a day for 30 days
Device: none
trainer: Calabrese in autumn
Get an introduction to cardio with this country-style dance program. With simple, low-impact movements, Calabrese in autumn We’ll guide you through fun dance routines that will help you burn calories and break a sweat.
Country Heat includes six different dance workouts set to popular country songs that you can do six days a week. Each workout has a “breakdown” video where Autumn walks you through each movement slowly to help you master the steps.
No need to worry about learning a complete routine. Just follow the steps Autumn calls you.
stranger
time: 30-50 minutes per day for 4 weeks
Device: none
trainer: Sean T.
CIZE is a choreography-based program that teaches a different dance routine each week to pop and hip-hop music.
Even if you think you can’t dance, can I’m still working on this program. In each routine, Sean T. We break down dance moves step by step to make dancing easier than ever. You’ll be moving your body all the time to keep your heart rate up while having fun.
We have a workout calendar for beginners to start with, and once you get used to the movements you can try out the advanced calendar.
Depending on the calendar you choose, you’ll be dancing 6 or 7 days each week. It’s a little more physically demanding than Country Heat and requires some conditioning, but with Shaun T’s guidance it’s still great for beginners.
Low impact training for beginners:
Piyo
time: 13-45 minutes per day for 60 days
Device: yoga food
trainer: Charlene Johnson
This program combines the best of yoga and Pilates into one program, with additional cardio and strength-building exercises.
Additionally, all movements are gentle on the joints, as there is little impact. Workouts are set at a fast pace to keep your heart rate high and help you burn fat while building muscle. No jumping or weight training required.
This program requires no equipment other than a yoga mat. The main schedule includes 10 different workouts, and the deluxe program includes 2 additional videos (with intensity slides). This program works out 6 days a week.
brazilian butt lift
time: 10-50 minutes per day for 60 days
Device: exercise band and towel
trainer: Leandro Carvalho
Are you a fitness newbie and want to focus on your body? Then try the Brazilian Butt Lift! This program will help you lift, tighten and round your buttocks.
Depending on your goals, you can choose from four workout calendars: Volumizer, Lift, Slim, and Classic. Each one incorporates workouts in different ways to shape your butt the way you want it. It also helps slim your whole body thanks to the aerobic element of your routine.
And this isn’t just a program for women. Strengthening your glutes can reduce your chances of injury, which is beneficial for everyone.
active maternity
time: 25-35 minutes per pre- and post-pregnancy workout
Device: dumbbell
trainer: Calabrese in autumn
This beginner workout program is specifically designed for moms-to-be or those who have just become moms. The Active Maternity Series includes four workouts to help you stay active and exercise correctly for your changing body.
First and second trimester workouts help build and strengthen the areas most affected by pregnancy.
The third trimester focuses on holding each movement for 10 seconds, approximating the length of each movement during the final stages of labor.
Finally, postpartum workouts can help ease your return to exercise by safely increasing strength and endurance.
