Beginner Fitness Workout Plan
A 30-minute workout designed for beginners to improve general fitness using minimal equipment.
fitness
beginner
workout
general fitness
minimal
6/21/2025•0 views•beginner•30 min
Bodyweight Squats
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Lower your body as if sitting back into a chair, keeping your chest up and knees behind your toes.
Push through your heels to return to standing.
Push-Ups (Knee Modification)
Details
Sets
3
Reps
6-10
Rest
30s
Equipment
none
Form Instructions
Start in a plank position with your knees on the ground.
Lower your body towards the ground while keeping your elbows at a 45-degree angle.
Push back up to the starting position, keeping your core tight.
Standing Overhead Press (with Water Bottles)
Details
Sets
3
Reps
10-12
Rest
30s
Equipment
two water bottles (or similar)
Form Instructions
Stand with your feet shoulder-width apart, holding a water bottle in each hand at shoulder height.
Press the water bottles overhead, fully extending your arms.
Slowly lower the bottles back to shoulder height.
Glute Bridges
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Lie on your back with your knees bent and feet flat on the ground, hip-width apart.
Lift your hips towards the sky by squeezing your glutes, creating a straight line from your shoulders to your knees.
Lower back down and repeat.
Plank (Knee Modification)
Details
Sets
3
Reps
15-30 seconds
Rest
30s
Equipment
none
Form Instructions
Start in a modified plank position with your forearms on the ground and knees on the floor.
Keep your body in a straight line from head to knees.
Hold the position for the prescribed time.
Standing Calf Raises
Details
Sets
3
Reps
12-15
Rest
30s
Equipment
none
Form Instructions
Stand with your feet shoulder-width apart.
Raise your heels off the ground, balancing on the balls of your feet.
Lower your heels back down and repeat.
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