{"id":2981,"date":"2025-02-19T12:01:16","date_gmt":"2025-02-19T01:01:16","guid":{"rendered":"https:\/\/movewithnicole.com.au\/blog\/introductory-workouts-to-kickstart-your-fitness-journey.html"},"modified":"2025-02-19T12:01:17","modified_gmt":"2025-02-19T01:01:17","slug":"introductory-workouts-to-kickstart-your-fitness-journey","status":"publish","type":"post","link":"https:\/\/movewithnicole.com.au\/blog\/introductory-workouts-to-kickstart-your-fitness-journey.html","title":{"rendered":"Introductory Workouts to Kickstart Your Fitness Journey"},"content":{"rendered":"<p>So you\u2019ve decided to get fit. Whether that means losing 100 pounds (like these people did) or gaining more muscle strength and definition, it can be tough knowing where to start.<\/p>\n<p>With tons of\u00a0conflicting advice\u00a0on the internet and weird terms like\u00a0HIIT and DOMS, it might seem like everything is stacked against you when you\u2019re trying to reach your goals.<\/p>\n<p>But don\u2019t give up. There are plenty of beginner workouts and programs that can make the process of getting in shape less daunting.<\/p>\n<p><strong>Pro tip:<\/strong>\u00a0Watch and learn more about how Beachbody On Demand works:<\/p>\n<p><iframe src=\"https:\/\/player.vimeo.com\/video\/507696565?title=0&amp;byline=0&amp;portrait=0\" width=\"640\" height=\"360\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2><strong>How to Get in Shape<\/strong><\/h2>\n<p>It\u2019s important to remember that you won\u2019t lose weight or build muscle overnight\u00a0\u2014\u00a0it\u2019s a process.<\/p>\n<p>And that process includes a combination of fitness, nutrition, and accountability. Armed with these three things, you\u2019re more likely to find success in getting fit.<\/p>\n<h3>1.\u00a0Exercise<\/h3>\n<p>The beauty of exercise is that there a ton of ways to do it. Running, swimming, dancing, weightlifting, boxing\u2026 the list goes on.<\/p>\n<p>So pick an activity or workout that you enjoy doing! This will be crucial in helping you stick with it.<\/p>\n<p>If you dread your workout, then motivation will be hard to come by. Below, we go into details on some of the best beginner workouts on\u00a0Beachbody On Demand.<\/p>\n<p>From dance to cardio to weightlifting, there are plenty of options to choose from. They are all comprehensive programs that give you everything you need to succeed \u2014\u00a0no guesswork required. It\u2019s like having your own personal trainer!<\/p>\n<h3>2.\u00a0Eat right<\/h3>\n<p>You\u2019ve probably heard the phrase, \u201cAbs are made in the kitchen.\u201d Well, it turns out all muscles are made in the kitchen.<\/p>\n<p>You can exercise until your dying day, but your muscles aren\u2019t going to thrive without proper fuel. You need the right nutrients to prepare your body for a workout, and your muscles need them to\u00a0recover after a workout, too. And no, that doesn\u2019t mean only eating chicken and broccoli.<\/p>\n<p>A healthy diet consists of all kinds of foods, but in the right portions. (Here\u2019s how many servings you should eat of each food group.)<\/p>\n<p>If that sounds too intimidating, start with an even smaller step. Add just one healthy meal or snack into your day, like\u00a0Shakeology.<\/p>\n<p>It\u2019s not a quick-fix pill, but it\u2019s\u00a0an\u00a0easy way to get important nutrients into your body to fuel your workouts.<\/p>\n<h3>3.\u00a0Keep yourself accountable<\/h3>\n<p>This is where the magic really happens. It\u2019s easy to\u00a0say\u00a0you\u2019re going to work out and eat right, but that all falls apart without accountability.<\/p>\n<p>If you have the willpower of steel, you can probably keep yourself accountable. But most people need the support of an accountability partner (or two) to keep them on track when their willpower starts to slip.<\/p>\n<p>Look for support in friends or family members.<\/p>\n<h3>4.\u00a0Know the basics<\/h3>\n<p>What\u2019s the best time of day to work out? How much weight should you lift? What should you eat before you exercise?<\/p>\n<p>You\u2019ll probably run into questions like these when you first start a fitness plan.<\/p>\n<p>Get the answers to these questions and more\u00a0in our breakdown of beginner workout tips. While you\u2019re at it, check out this list of\u00a0things you can do\u00a0before\u00a0your first workout\u00a0that will make things easier down the road.<\/p>\n<h2><strong>The Best Beginner Workouts<\/strong><\/h2>\n<p>Fitness shouldn\u2019t be a one-size-fits-all approach. That\u2019s why Beachbody offers different kinds of beginner workout programs to fit different preferences.<\/p>\n<p>Love to dance? Want to try out weightlifting? Need a low-impact workout? We\u2019ve got you covered. Pick a program that fits your needs, commit to it, and watch the results roll in.<\/p>\n<h3><strong>Full-Body Workouts for Beginners:<\/strong><\/h3>\n<h3><strong>A Little Obsessed<\/strong><\/h3>\n<\/p>\n<p><strong>Type: <\/strong>cardio, strength\/muscle building<strong>Time:<\/strong>\u00a030 minutes\/day for 5 days<strong>Equipment:<\/strong>\u00a0dumbbells, resistance loops, strength slides<strong>Trainer:<\/strong>\u00a0Autumn Calabrese<\/p>\n<p>This five-day program is designed to prepare you for Autumn\u2019s more intense program, 80 Day Obsession.<\/p>\n<p>The workouts are just 30 minutes long, and while each one has a different theme (booty, legs, cardio, etc.), they\u2019ll help you burn fat and build muscle all over.<\/p>\n<p>There\u2019s also an eating plan that uses portion-control containers to introduce you to the idea of timed-nutrition, a key element of the program that dials in\u00a0what you eat and\u00a0when you eat it to optimize your results.<\/p>\n<p>If you\u2019re not sure if you\u2019re ready for 80 Day Obsession, start with A Little Obsessed. The workouts are similar in both programs so you can get used to using the resistance loops and strength slides, but A Little Obsessed is slightly easier and can help you to work up to the more advanced program.<\/p>\n<h3>Clean Week<img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-104505 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/Clean-Week-2.jpg\" alt=\"Beachbody Workout Programs - Clean Week\" width=\"300\" height=\"370\" title=\"\"><\/h3>\n<p>Time:\u00a030 minutes\/day for 7 daysEquipment:\u00a0dumbbells or resistance bandTrainer:\u00a0Megan Davies<\/p>\n<p>If you\u2019re hesitant to commit to multiple weeks (or months) of a workout program, then Clean Week is for you.<\/p>\n<p>This 7-day program will introduce you to the basics of fitness and nutrition to help kick-start healthy habits. Talk about a perfect workout routine for beginners!<\/p>\n<p>Clean Week covers everything from cardio to strength to flexibility, and the easy-to-follow meal plan includes recipes and meal-prep tips to make clean eating super simple.<\/p>\n<p>This is ideal for someone who isn\u2019t sure where to start with fitness, or what kind of exercise is right for them.<\/p>\n<h3>3 Week Yoga Retreat<img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-87693 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/3-Week-Yoga-Retreat1.jpg\" alt=\"Beachbody Beginner Workout Program - 3 Week Yoga Retreat\" width=\"300\" height=\"373\" title=\"\"><\/h3>\n<p>Time:\u00a010\u201330 minutes\/day for 21 daysEquipment:\u00a0yoga matTrainers:\u00a0Vytas, Elise, Ted, and Faith<\/p>\n<p>Beginners shouldn\u2019t be intimidated by yoga \u2014\u00a0it\u2019s an excellent full-body workout that\u2019s also low-impact. The 3 Week Yoga Retreat will guide you through 3 weeks of basic yoga classes to help you gain a solid foundation.<\/p>\n<p>You\u2019ll do a new class for 21 straight days, with the goal of improving your flexibility, increasing your balance, and relieving stress.<\/p>\n<p>There is also a Beginner Basics section that breaks down core yoga techniques, like breathing, balance, and the proper way to do basic moves like downward dog and child\u2019s pose.<\/p>\n<p>This program is just straight yoga without any extra fluff. By the end of these 3 weeks, your entire body will be worked, and you should have the confidence to hold your own in most any yoga class.<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-114595 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/13-Beginnger-Workouts.MDD_.jpg\" alt=\"Mes de Mas with Idalis Velazquez\" width=\"300\" height=\"373\" title=\"\"><\/p>\n<h3>Mes de M\u00e1s<\/h3>\n<p>Time:\u00a030 minutes\/day for 30 daysEquipment:\u00a0yoga mat,\u00a0PT Sandbag\u00a0(optional)Trainer:\u00a0Idalis Velazquez<\/p>\n<p>Mes de M\u00e1s\u00a0is Beachbody\u2019s first-ever Spanish-language program with NASM-certified personal trainer Idalis Velazquez.<\/p>\n<p>The only equipment you\u2019ll need for the 24 cardio and resistance workouts is a yoga mat \u2014 you\u2019ll do a different workout 6 days a week, and then rest on the 7th day.\u00a0You won\u2019t need a lot of space to work out, and you\u2019ll be done in half an hour, at the most.<\/p>\n<p>Idalis makes meal planning for this program so easy. You\u2019ll know exactly what amounts and types of food to eat each day \u2014 even if you have zero experience with nutrition.<\/p>\n<p>Plus, the online recipe book on Beachbody On Demand will include classic Latin American dishes, so you won\u2019t have to give up all the flavors you love!<\/p>\n<h3>Beginner Strength-Training Workouts:<\/h3>\n<h3>SHIFT SHOP<img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-101462 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/Shift-Shop1.jpg\" alt=\"Beachbody Beginner Workout Programs - Shift Shop\" width=\"300\" height=\"369\" title=\"\"><\/h3>\n<p>Time:\u00a025\u201345 minutes\/day for 21 daysEquipment:\u00a0dumbbells or resistance band, agility markers,\u00a0PT Sandbag\u00a0(optional)Trainer:\u00a0Chris Downing<\/p>\n<p>The first Beachbody program from trainer\u00a0Chris Downing, this 3-week program utilizes a unique ramp-up method to help ease you into fitness.<\/p>\n<p>This means that the workouts increase in length, intensity, and complexity each week, starting with 25 minutes and going up to 45 minutes. They alternate between strength training and cardio, allowing you to get comfortable with lifting weights while still having variety.<\/p>\n<p>Chris also created four\u00a0additional\u00a0workouts\u00a0to take the \u201cshift\u201d to a whole new level.<\/p>\n<p>You\u2019ll still use his breakthrough ramp-up method of increasing your daily workout by 10 minutes every week, but this time we\u2019ve added a Prep Week and new workouts designed to test your speed and strength as you get faster and stronger.<\/p>\n<p>You\u2019ll start Prep Week with 15-minute Quick Shift workouts that give you a taste of what\u2019s ahead and two Proving Grounds workouts that score your starting performance.<\/p>\n<p>There is a modifier that demonstrates each exercise, so beginners can do the less-intense moves until they build up the strength to do them full-out.<\/p>\n<p>The\u00a0nutrition plan\u00a0is also a key component of this program, helping you refine your diet to maximize muscle growth and fat loss.<\/p>\n<h3>P90<img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-87685 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/P901.jpg\" alt=\"Beachbody Beginner Workout Program - P90\" width=\"300\" height=\"373\" title=\"\"><\/h3>\n<p>Time:\u00a045\u201360 minutes\/day for 90 daysEquipment:\u00a0dumbbells, pull-up bar or resistance band with door attachmentTrainer:\u00a0Tony Horton<\/p>\n<p>Each phase of P90 is designed to gradually ease your body into better shape than ever before. It\u2019s an excellent workout routine for beginners who want to lose weight and try a program with both strength training and cardio.<\/p>\n<p>If you want to really focus on strength training, then you can choose the resistance-based schedule that has more of a focus on weightlifting, and includes 6 days of workouts each week.<\/p>\n<h3><strong>HIIT Workouts for Beginners (High-Intensity Interval Training):<\/strong><\/h3>\n<h3><strong>21 Day Fix<\/strong><strong><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-87673 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/21-Day-Fix1.jpg\" alt=\"Beachbody Beginner Workout Program - 21 Day Fix\" width=\"300\" height=\"373\" title=\"\"><\/strong><\/h3>\n<p>Time:\u00a010\u201330 minutes\/day for 21 daysEquipment:\u00a0dumbbells or resistance band and exercise matTrainer:\u00a0Autumn Calabrese<\/p>\n<p>This 3-week program includes 13 workouts and one simple nutrition plan.<\/p>\n<p>Many of the workouts are HIIT-style routines that combine cardio and strength training, and there\u2019s also 1 day of yoga each week to facilitate recovery.<\/p>\n<p>Most beginners start this program by following the modifier in the videos, and progress to the main exercises (demonstrated by Autumn) as their fitness level improves.<\/p>\n<p>The nutrition plan uses\u00a0color-coded portion-control containers, so you don\u2019t have to count calories; instead, you\u2019ll learn what proper portions look like. Many people do this program for multiple rounds, getting stronger and more advanced as they move along.<\/p>\n<h3><strong>Beginner Dance Workouts:<\/strong><\/h3>\n<h3>YOUv2<\/h3>\n<p>Time:\u00a030 minutes\/day for 4 weeksEquipment:\u00a0weighted gloves (optional)Trainer:\u00a0Leandro Carvalho<\/p>\n<p>With six easy-to-follow dance routines, YOUv2 is a fun way for beginners to get moving. Five days a week,\u00a0Leandro\u00a0leads you through cardio-dance routines set to hits from the \u201980s and \u201990s.<\/p>\n<p>The simple routines in this program are great for people who are looking to be more active but are beginners to fitness.<\/p>\n<p>And the nutrition plan is just as easy to follow. It\u2019s not a strict diet; instead, it encourages you to make small changes to gradually help you eat healthier.<\/p>\n<p>This program also includes a journal and motivational calendar to keep you on track and accountable to your goals.<\/p>\n<h3><strong>Country Heat<img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-87679 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/Country-Heat1.jpg\" alt=\"Beachbody Beginner Workout Program - Country Heat\" width=\"300\" height=\"373\" title=\"\"><\/strong><\/h3>\n<p>Time:\u00a030 minutes\/day for 30 daysEquipment: noneTrainer:\u00a0Autumn Calabrese<\/p>\n<p>Get an introduction to cardio exercise with this country-style dance program. With simple, low-impact moves,\u00a0Autumn Calabrese\u00a0leads you through fun dance routines to help you burn calories and work up a sweat.<\/p>\n<p>Country Heat includes six different dance workouts set to popular country songs that you\u2019ll do 6 days a week. Each workout has a \u201cbreakdown\u201d video, where Autumn walks you through each move slowly to help you pick up the steps.<\/p>\n<p>You don\u2019t have to worry about learning a full routine \u2014 you\u2019re just following the steps as Autumn calls them out.<\/p>\n<h3>CIZE<\/h3>\n<p>Time:\u00a030\u201350 minutes\/day for 4 weeksEquipment: noneTrainer:\u00a0Shaun T<\/p>\n<p>CIZE is a choreography-based program that teaches you a different dance routine set to pop and hip-hop music each week.<\/p>\n<p>Even if you think you can\u2019t dance, you\u00a0can\u00a0still do this program. In each routine,\u00a0Shaun T\u00a0breaks down the dance moves step by step, making dancing easier than ever before. You\u2019ll be moving the entire time to keep your heart rate up while you\u2019re having fun.<\/p>\n<p>There\u2019s a specific beginner workout calendar that you can start with, and then an advanced calendar you can try after you become more comfortable with the moves.<\/p>\n<p>Depending on the calendar you choose, you\u2019ll be dancing either 6 or 7 days each week. This is slightly more physically demanding that Country Heat and requires more coordination, but with Shaun T\u2019s guidance, it\u2019s still great for beginners.<\/p>\n<h3><strong>Low-Impact Workouts for Beginners:<\/strong><\/h3>\n<h3>PiYo<img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-87680 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/PiYo1.jpg\" alt=\"Beachbody Beginner Workout Program - PiYo\" width=\"300\" height=\"373\" title=\"\"><\/h3>\n<p>Time:\u00a013\u201345 minutes\/day for 60 daysEquipment:\u00a0yoga matTrainer:\u00a0Chalene Johnson<\/p>\n<p>This program combines the best of yoga and Pilates into a single program, with some extra cardio and strengthening exercises thrown into the mix.<\/p>\n<p>And all of the moves are low-impact, so you can be gentle on your joints. The workouts are set to a fast pace, keeping your heart rate elevated and helping you burn fat while you sculpt your muscles \u2014 no jumping or weights required.<\/p>\n<p>Other than a yoga mat, you don\u2019t need any equipment for this program. The main schedule features 10 different workouts, and the deluxe program includes two additional videos (which use strength slides). This program has you working out 6 days per week.<\/p>\n<h3>Brazil Butt Lift<\/h3>\n<p>Time:\u00a010\u201350 minutes\/day for 60 daysEquipment:\u00a0exercise band and towelTrainer:\u00a0Leandro Carvalho<\/p>\n<p>Are you a beginner to fitness who wants to focus on your booty? Then try Brazil Butt Lift! This program will help lift, firm, and round your butt.<\/p>\n<p>Depending on your goal, you can choose between four workout calendars: volumizer, lift, slim, and classic. Each incorporates the workouts in different ways to sculpt your booty just how you want, and they\u2019ll also help you slim down all over thanks to the cardio component of the routines.<\/p>\n<p>And this isn\u2019t just a program for women \u2014 strengthening your glutes can reduce the chance of injury, and that\u2019s something beneficial for everyone.<\/p>\n<h3>Active Maternity<img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-87674 alignright\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/05\/Active-Maternity1.jpg\" alt=\"Beachbody Beginner Workout Program - Active Maternity\" width=\"300\" height=\"373\" title=\"\"><\/h3>\n<p>Time:\u00a025\u201335 minutes\/workout during pre- and post-pregnancyEquipment: dumbbellsTrainer:\u00a0Autumn Calabrese<\/p>\n<p>This beginner workout program is specific for moms-to-be or brand-new moms. The Active Maternity series includes four workouts to help you stay active and exercise correctly for your changing body.<\/p>\n<p>Workouts for the first and second trimester help you build and strengthen the areas most affected by pregnancy.<\/p>\n<p>The third trimester focuses on holding each move for 10 seconds, approximating the length of each push in the last act of labor.<\/p>\n<p>Finally, the postnatal workout will help you ease back into exercise by safely increasing your strength and endurance.<\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-106965\" src=\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2017\/11\/69850406-New-Pins-Batch1-Best-Beginner-Workouts-Roundup_v2.jpg\" alt=\"Ready to get fit but don&#039;t know where to start? Here are some of the best beginner workouts to make the process of getting in shape less daunting.\" width=\"735\" height=\"1488\" title=\"\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you\u2019ve decided to get fit. Whether that means losing 100 pounds (like these people did) or gaining more muscle strength and definition, it can be tough knowing where to start. With tons of\u00a0conflicting advice\u00a0on the internet and weird terms like\u00a0HIIT and DOMS, it might seem like everything is stacked against you when you\u2019re trying [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":2982,"comment_status":"closed","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[17],"class_list":["post-2981","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-fitness"],"blocksy_meta":[],"_links":{"self":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2981","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/comments?post=2981"}],"version-history":[{"count":1,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2981\/revisions"}],"predecessor-version":[{"id":2983,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/posts\/2981\/revisions\/2983"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media\/2982"}],"wp:attachment":[{"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/media?parent=2981"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/categories?post=2981"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/movewithnicole.com.au\/blog\/wp-json\/wp\/v2\/tags?post=2981"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}