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Beginner Workout Plan

A 30-Minute Beginner Workout For Anyone Just Starting Their Fitness Journey

The gym can be an intimidating place, especially if you have no clue what you're doing. But we've all got to start somewhere, even if it's at the most basic level. Whether you're just beginning your fitness journey or you're seeking some extra guidance, we've got the perfect routine for you. Brian Ripka, HIIT trainer and founder of Ripped Fitness, created a 30-minute beginner workout you can do at the gym or even at home.

"This workout includes strength training to start the process of building muscle/strength, and adds in some plyometrics to get the blood flowing and the heart rate up a little bit!" Brian told POPSUGAR.

All you'll need is a set of dumbbells for this one — see the full workout below!

Round One (No Weights)

Round Two (With Dumbbells)

  • Squats (holding dumbbells at shoulders) — 15 reps
  • Alternating reverse lunge with weights in hands — 30 reps
  • Push-ups on knees — 10 reps
  • Mountain climbers — 30 seconds

Round Three (With Dumbbells)

  • Squats with overhead shoulder press — 15 reps
  • Alternating reverse lunge with bicep curl — 30 reps
  • Push-ups (as many as you can on your toes then drop to knees)
  • Mountain climbers — 30 seconds

Round Four (No Weights)

  • Plank — 30 seconds
  • Sit-ups — 10 reps
  • Plank — 30 seconds
  • Sit-ups – 15 reps
  • Plank — 30 seconds
  • Sit-ups — 20 reps
Image Source: Burst
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