Comprehensive 30-Day Workout Plan
This 30-day workout plan is designed for beginners and focuses on bodyweight exercises to build
strength, cardio endurance, and flexibility. It progressively increases in intensity, ensuring safe and
consistent progress.
Weekly Structure
Day 1: Strength Training (Upper Body + Core)
Day 2: Cardio + Lower Body
Day 3: Rest or Light Stretching
Day 4: Strength Training (Full Body)
Day 5: Cardio + Core
Day 6: Active Recovery (Yoga/Stretching)
Day 7: Rest
Week 1-2: Foundation Phase
Goal: Build a habit, focus on form, and build endurance.
Day 1 (Strength: Upper Body + Core)
- Incline Push-Ups: 3 x 8-10
- Plank Shoulder Taps: 3 x 20 (10 each side)
- Tricep Dips: 3 x 8-10
- Bicycle Crunches: 3 x 20 (10 each side)
- Standard Plank: 3 x 20 seconds
Day 2 (Cardio + Lower Body)
- High Knees: 3 x 30 seconds
- Bodyweight Squats: 3 x 10
- Step-Ups: 3 x 10 (5 per leg)
- Calf Raises: 3 x 12
- Burpees: 3 x 5
Day 4 (Strength: Full Body)
- Push-Ups: 3 x 6-8
- Glute Bridges: 3 x 12
- Lateral Lunges: 3 x 8 (4 each side)
- Plank with Arm Lifts: 3 x 10 (5 each side)
- Wall Sit: 3 x 20 seconds
Day 5 (Cardio + Core)
- Jumping Jacks: 3 x 30 seconds
- Mountain Climbers: 3 x 20 (10 each side)
- Flutter Kicks: 3 x 20 (10 each leg)
- Side Plank: 3 x 15 seconds per side
- Star Jumps: 3 x 10
Day 6 (Active Recovery)
- 10-15 minutes of yoga or stretching exercises.
Week 3-4: Progression Phase
Goal: Increase intensity and reps for more challenge.
Day 1 (Strength: Upper Body + Core)
- Standard Push-Ups: 3 x 8-10
- Plank Shoulder Taps: 3 x 24 (12 each side)
- Tricep Dips: 3 x 10-12
- Bicycle Crunches: 3 x 24 (12 each side)
- Plank: 3 x 25 seconds
Day 2 (Cardio + Lower Body)
- High Knees: 3 x 40 seconds
- Jump Squats: 3 x 8
- Step-Ups with Knee Drive: 3 x 10 per leg
- Calf Raises: 3 x 15
- Burpees: 3 x 6
Day 4 (Strength: Full Body)
- Push-Ups: 3 x 8-12
- Glute Bridges with Hold: 3 x 12 (5-second hold at top)
- Split Squats: 3 x 8 per leg
- Plank with Arm and Leg Lifts: 3 x 8 each side
- Wall Sit: 3 x 25 seconds
Day 5 (Cardio + Core)
- Jumping Jacks: 3 x 40 seconds
- Mountain Climbers: 3 x 24 (12 each side)
- Flutter Kicks: 3 x 24 (12 each leg)
- Side Plank with Hip Dips: 3 x 10 per side
- Star Jumps: 3 x 12
Day 6 (Active Recovery)
- Increase stretching duration to 15-20 minutes.
Active Recovery Stretches
Neck and Shoulders:
- Neck Tilts: 8-12 repetitions per side.
- Arm Circles: Forward and backward for 8-12 repetitions.
- Shoulder Rolls: 8-12 repetitions forward and backward.
Upper Back and Chest:
- Cat-Cow Stretch: 8-12 repetitions.
- Thread the Needle: 8-12 repetitions per side.
- Dynamic Chest Opener: 30 seconds of movement.
Core and Spine:
- Torso Twists: 8-12 repetitions per side.
- Standing Side Stretch: Alternate sides for 8-12 repetitions.
- Seated Spinal Twist: Hold for 20 seconds per side.
Hips and Glutes:
- Dynamic Pigeon Pose: 8-12 repetitions per side.
- Hip Circles: 8-12 repetitions each direction.
- Butterfly Stretch with Flutters: 30 seconds of gentle movement.
Lower Body:
- Leg Swings: Forward, backward, and side-to-side for 8-12 repetitions per leg.
- Walking Lunges with Reach: 8-12 repetitions per leg.
- Knee Hugs: Alternate sides for 8-12 repetitions.
- Hamstring Scoops: 8-12 repetitions per leg.
Ankles and Calves:
- Dynamic Calf Stretch: 8-12 repetitions per leg.
- Ankle Rolls: 8-12 repetitions each direction.
Full Body:
- Inchworms: 8-12 repetitions.
- World's Greatest Stretch: 8-12 repetitions per side.
- Dynamic Downward Dog: 8-12 repetitions.
- Side Lunge Stretch: Alternate sides for 8-12 repetitions.
