30 Day no equipment home workout fitness for beginners (Lvl.1) – Fuel Fitness Co

By A Mystery Man Writer

Program level: Absolute Beginner (Level 1)

This program is all about getting you started on your fitness journey. No excuses, because this program requires no equipment. Just you, and some items you can find in your home. This is a beginner program, so this can be for someone who has not worked out in years, or maybe has never worked out in their life. In 30-45 minutes per day, and four days per week, this program will build good habits, a strong core, and some aerobic capacity. This program is a great on ramp to get you ready to join a gym, or to progress to the next level of home workouts. Once this is complete, you can purchase the 30 day no equipment home workout fitness for beginners (level 2) and take it up a notch. Here are some sample days below:

Week 1 Day 1

2 sets of:

Run or Jog 2 min then Rest or Walk 2 min
Run/Jog 1:30 sec then Rest/Walk 1:30 sec
Run/Jog 1 min then Rest/Walk 1 min
Run/Jog 30 sec
Walk 2 min

****You may use bike/ elliptical/stair stepper/ rower as well if impact is too much from running.

Week 1 Day 2

Single leg deadlifts 3x6 each leg no weight unless you have light dumbells or kettlebells ( I want you to go slow 4 sec down, 2 sec pause, 2 seconds coming up) 90 sec rest between sets

Push ups 3x50% of max set (if your max push ups are 10, this means you would do 5) SS w/ (Superset with air squats) Air Squats 3x20 Rest 90 sec between super sets.

Plank Accumulate 2:30 min of total hold. Every time you have to rest perform 25 jumping jacks.

Week 1 Day 4 EMOM 16 min Every minute on the minute for 20 minutes perform the following:
Min 1- Plank 20 sec
Min 2- 20 sec weighted march (find object, chair or heavy book, bend arms up halfway like a curl and hold the object while marching back and forth for 30 sec.
Min 3- 16 chair step ups. (Step up onto chair or safe object and back down alternating legs each time.
Min 4- 5 inch worms

Then go back to minute 1 and repeat 1-4 for 16 min.