Beginner workout plans
Starting from nothing, or coming back after a long break.
- 10+
- Workout plans
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Beginner plans
Pick one to see the whole plan and download it.
Walk to lose weightBuild up to 150 minutes of brisk walking a week.8 weeks5× a weekSpreadsheet
The 7-minute workoutTwelve moves, 30 seconds each, at home. No kit but a chair.6 weeks3× a weekSpreadsheet
Run your first 5KFrom the sofa to 30 minutes of running in nine weeks.9 weeks3× a weekSpreadsheet
Your first gym planSix machines, three days a week. Get stronger in twelve weeks.12 weeks3× a weekSpreadsheet
Strong and steady at 50+A starter plan for 50+. Eight weeks at home, then move on.8 weeks2× a weekSpreadsheet
Stay steady at 65+Strength and balance to stay on your feet. Three days a week, with a chair.12 weeks3× a weekSpreadsheet
