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Whether your preferred exercises are beginning to feel monotonous or you can’t seem to find your way out of a fitness rut, everyone experiences periods of being a novice from time to time. Not only is that natural, since no fitness or wellness journey follows a straight path, but adopting a beginner mindset allows you to once again become a student of exercise — acquiring new methods, perfecting technique, and pushing boundaries.
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When you embrace this type of mindset for personal growth, you cultivate a belief that you always have the potential to develop and enhance your abilities — and who doesn’t desire that?! (Read more about the idea: How to Cultivate a Growth Mindset to Essentially Conquer Life)
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If you’re prepared to enhance your mental and physical resilience, boost your muscular and cardiovascular stamina, and experience the results of all that hard work, join this four-week progressive workout plan for novices.
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Devised by a selection of your preferred Sweat trainers — co-founder and lead trainer Kayla Itsines, Kelsey Wells, Britany Williams, and Phyllicia Bonanno — this month-long program is designed to start from a point that suits all fitness levels and progressively advance with each passing week. The concept is grounded in the principle of progressive overload, which essentially entails inducing physiological changes by increasing the difficulty of your exercises, typically through volume, intensity, or resistance. In other words: You’ll demonstrate your strength and capability with each new progression incorporated in this beginner-friendly workout routine.
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Thanks to the fusion of strength, stability, cardio, and recovery sessions, you can anticipate your body feeling more robust, well-balanced, and supple, while equipping you with the vitality to overcome any obstacles life throws at you. Additionally, by integrating various training styles, you can keep your workouts engaging and remain both physically and mentally stimulated. Diversifying your exercises may also help prevent injuries caused by excessive activity and avoid reaching a fitness plateau.
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By the conclusion of the month, if you discover yourself addicted to the energy provided by your instructors, you can access more content from them and numerous other expert trainers via the Sweat app. Bonus: If you’re new to the platform, you can receive your first three months free when you join using this exclusive link exclusively for Shape readers.*
Ready to get to work? Save the calendar below, bookmark this page (or add it to your phone’s home screen for easy access), grab the necessary equipment — and most importantly, have a blast!
Kailey Whitman
Week 1
The initial week of your beginner’s workout routine establishes the foundation for everything you will be doing for the remainder of the month. Each day will feature a new workout, along with time for active recovery and complete rest (yes, there is a distinction!) to ensure a well-rounded week of workouts.
You will start with an upper-body-focused regimen from Wells, then elevate your heart rate with HIIT exercises from Itsines. Following that, you will take things down a notch with a stretching session from Bonanno to release tension and relieve any muscle soreness from the first two days. The following day, you will engage in a core and glute-targeted barre workout from Williams, followed by a cardio day of your choice. For the weekend, you will challenge yourself with a yoga strength training routine from Bonanno that tests your mental and physical resilience. Finally, you will conclude the week with a well-deserved day of rest.
Check out the full Week 1 schedule below, and then continue scrolling to discover how the Sweat trainers plan to keep you on your toes (and keep your muscles guessing) throughout Weeks 2, 3, and 4.
MONDAY: Back and Shoulders Workout with Kelsey Wells
SWEAT
Commence the week with an upper-body strength training session. This 20-minute workout can be completed using nothing more than a resistance band.
TUESDAY: Full-Body HIIT Cardio with Kayla Itsines
Sweat
The HIIT queen delivers an intense workout for today. With four rounds of 9 exercises, you will appreciate the simplicity of this sweat-inducing routine.
WEDNESDAY: Active Recovery with Phyllicia Bonanno
SWEAT
Treat your muscles kindly while also staying active with these delightful stretches in this recovery routine. (You’ll need to come back strong for tomorrow’s workout…)
THURSDAY: Core and Glutes Barre Workout with Britany Williams
SWEAT
Push your muscular and mental endurance with this beginner’s barre workout. You’ll love the burn in your glutes and abs caused by these exercises.
FRIDAY: 30 Minutes of Moderate-Intensity Cardio
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Today’s cardiovascular workout is up to you! Whether you enjoy to jog, trek, cycle, row, or stroll, strive to elevate your heart rate for 30 minutes of moderate-intensity cardiovascular exercise. The objective is to complete the workout feeling invigorated rather than completely depleted.
SATURDAY: Yoga Strength Training with Phyllicia Bonanno
SWEAT
Enhance equilibrium and concentration with this workout routine that is suitable for beginners and can (and, spoiler alert, will) be advanced. Novices and seasoned yogis alike will attain serenity and strength with this sequence.
SUNDAY: Rest Day
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Conclude the week with a well-deserved day of rest. Today is all about recharging your energy both mentally and physically, so make the most of this essential aspect of your weekly workout regimen.
Week 2
Now that you have a solid understanding of how your exercise schedule will flow from day to day and have hopefully become acquainted with the exercises in each workout, it’s time to intensify. Week 2 follows the same structure as Week 1, but this time you’ll incorporate a progression — perhaps it’s reduced rest, maybe it’s increased repetitions — into each workout to ensure consistent improvement week by week.
Obtain the instructions for advancing your workouts during Week 2 below.
Monday: Back and Shoulders Strength Training — Level 2
Progression: Incorporate 3 to 4 repetitions to each exercise in the activation and superset.
Tuesday: Full-Body HIIT Cardio — Level 2
Progression: Decrease the rest period between rounds from 60 to 30 seconds.
Wednesday: Active Recovery Workout
Repeat the same active recovery workout and stretching routine.
Thursday: Core and Glutes Barre Workout — Level 2
Advancement: Decrease the rest between rounds from 60 to 30 seconds.
Friday: 30 Minutes of Moderate-Intensity Cardio
The option is still yours! Every Friday during this workout routine for beginners, you’ll complete 30 minutes of moderate-intensity cardiovascular exercise of any kind. Take a look at these cardio workouts for inspiration:
Saturday: Yoga Strength Training Workout — Level 2
Advancement: Add two breaths (inhale, exhale slowly) to each yoga pose.
Sunday: Rest Day
Week 3
You’re officially halfway through this month-long progressive workout plan, and hopefully you’re starting to feel invincible. This week, you’ll have more advancements, but take note: You aren’t swapping the advancements from Week 2, you’re adding to them. That means if Week 2 challenged you to take less rest between sets, and Week 3 asks you to add more repetitions, you’ll do both. Why? Because at this stage, your body and mind are changing and you’re even more capable than you realize. Cheers to gains and growth ahead!
Get the directions for how to level up your workouts during Week 3 below.
Monday: Back and Shoulders Strength Training — Level 3
Advancement: Increase the duration of each time-based repetition in the circuit by 15 seconds.
Tuesday: Full-Body HIIT Cardio — Level 3
Advancement: Increase the duration of each time-based repetition by 15 seconds.
Wednesday: Active Recovery Workout
Repeat the same active recovery workout and stretching routine.
Thursday: Core and Glutes Barre Workout — Level 3
Advancement: Increase the duration of each time-based repetition by 15 seconds.
Friday: 30 Minutes of Moderate-Intensity Cardio
Complete 30 minutes of moderate-intensity cardiovascular exercise of any kind. Try exploring new cardio equipment for a fun change:
Saturday: Yoga Strength Training Workout — Level 3
Advancement: Increase the repetitions in this flow (where applicable) from 2 to 3.
Sunday: Rest Day
Week 4
You’ve made it to the final week in your progressive workout routine! Now’s the time to give each and every workout everything you’ve got — determination, perspiration, and resilience required. You’ll maintain the advancements of Week 2 and 3, and push yourself even further with the final advancements for Week 4.
Your strength and endurance will be tested, but when you come out on top, not only will you be surprised by just how far you’ve come, but you’ll also want to keep challenging those limits again and again. Consider yourself hooked on those feel-good endorphins and feelings of achievement.
You smashed it!
Get the instructions for how to advance your workouts during Week 4 below.
Monday: Strength Training for the Back and Shoulders — Level 4
Progression: Increase the overall number of sets from 3 to 4 for the superset and circuit.
Tuesday: High-Intensity Interval Training for the Whole Body — Level 4
Progression: Increase the overall number of sets from 4 to 5.
Wednesday: Active Recovery Workout
Repeat the same workout focused on active recovery and stretching.
Thursday: Barre Workout for the Core and Glutes — Level 4
Progression: Increase the overall number of sets from 2 to 3.
Friday: 30 Minutes of Cardio at a Moderate Intensity
Select your preferred cardio exercise or equipment and engage in 30 minutes of movement at a moderate intensity. Wrap up your week with a cardio workout that is familiar yet challenging, allowing you to conquer it with confidence.
Saturday: Yoga Workout for Strength Training — Level 4
Progression: Complete the entire yoga flow twice.
Sunday: Rest Day
*Shape readers will receive a 3-month trial period for Sweat, free of charge. After the trial period, the membership will automatically renew at a monthly rate of $19.99. Subscriptions are billed annually in full starting from the end of the trial period and each subsequent renewal. Current Sweat members are excluded. There are no long-term contracts, and you can cancel at any time. (Offer valid for redemption from January 3, 2022, through February 3, 2022.)
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