The Best Workout for Beginners on Beachbody

Struggling with where to start your fitness journey? You’re not alone. With the help of Beachbody, you can create a workout plan specifically tailored to your needs and goals. Unleash your potential with the best workout for beginners.

Quick facts: Best Workout For Beginners On Beachbody

  • ✅ Beachbody On Demand offers up to 800+ workout programs to choose from (Beachbody)
  • ✅ Beginner workouts such as yoga, Pilates and cardio can help jumpstart a new fitness routine (Self)
  • ✅ 21 Day Fix and Insanity Max:30 are two of the most popular beginner programs on Beachbody On Demand (Beachbody)
  • ✅ Working out with a partner or a group can help increase motivation and accountability (Healthline)
  • ✅ Beachbody coaches provide online support to help beginners stay on track (Beachbody)
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    Cardio is a great way to get started with your workout journey. With cardio, you will be able to increase your endurance, activate your metabolism, and burn calories quickly. With Beachbody, you also have access to dozens of cardio programs to choose from that will help you reach your fitness goals.

    Let’s dive into what makes cardio such a great option for beginners:

    High Intensity Interval Training (HIIT)

    High Intensity Interval Training (HIIT) is a popular cardio workout that alternates between periods of high and low intensity exercise. During a HIIT workout, you push yourself to your maximum for a short period of time, then rest for a few seconds before repeating the cycle. This type of high-impact workout has been proven to burn more fat and calories in less time than other types of aerobic exercise. HIIT workouts also promote increased mental alertness, improved coordination and agility, and better endurance levels.

    HIIT can be done with bodyweight exercises, running and cycling drills, or Kettlebells—any type of movement that gets your heart rate up quickly without requiring long periods at maximum intensity. HIIT is ideal for beginner fitness enthusiasts looking to get started with their cardio: the short bursts of intensity will challenge them physically without overwhelming them too soon.

    Low Impact Cardio

    Low Impact Cardio is an ideal type of workout for beginners or people who want to work out with minimal impact on their joints. This type of exercise emphasizes movements that place lower stress and strain on the body and use smaller movements done at a slower speed than other types of exercise.

    Generally, low impact cardio includes exercises such as walking, swimming or jogging in water, yoga, and biking. These exercises can be done at a moderate intensity level and are great for improving cardiovascular health while avoiding high-impact activities that may cause injury or joint pain.

    Low Impact Cardio can also aid in weight loss as it helps to boost the metabolism and burn fat. Additionally, it can help to:

    • Increase muscle endurance
    • Improve balance and coordination
    • Reduce stress levels
    • Decrease symptoms of depression or anxiety
    • Improve heart health
    • Enhance overall mood and energy levels

    Strength Training

    Strength training is an essential part of any workout routine, especially when it comes to providing your body with the necessary nutrients to build muscle and become stronger over time. For beginners on Beachbody, understanding the basics of strength training is key to formulating a successful workout routine and achieving your fitness goals.

    In this article, we’ll discuss the fundamentals of strength training and how you can use it to become healthier and more fit:

    Bodyweight Exercises

    Bodyweight exercises are a great way for beginners to get started with strength training. They require no extra equipment and can be done anywhere, making them perfect for those just starting out on their fitness journey. Bodyweight exercises typically involve movements like pushups, pullups, and squats, which work all of the major muscle groups in the body.

    Because they involve movements that can be progressed and regressed depending on skill level and physical abilities, bodyweight exercises are excellent for anyone looking to improve their overall strength and fitness. Plus, they’re fun! Working out should never feel like a chore. With bodyweight exercises, you can customize your workout so it’s as challenging or relaxed as you want it to be – making it perfect for any fitness level or goal.

    Resistance Band Exercises

    Resistance band exercises are a great way for beginners to build strength and tone muscles. Resistance bands are affordable, lightweight, and can be easily used for both full body workouts or focused muscle groups.

    There are a number of exercises that can be performed with resistance bands such as bicep curls, triceps kickbacks, squats, overhead presses, and many more. Utilizing resistance bands is also beneficial for those who may have limited mobility or have had recent injuries because the tension of the band can be easily adjusted to accommodate any fitness level.

    In order to get the most out of your workout with resistance bands, it’s important to ensure that you’re using proper form and following guidelines from an experienced instructor. This will help prevent injury and ensure that you’re targeting the right muscles during your workout.

    Free Weights

    Free weights are one of the most popular options for strength training and can be used by people at any fitness level. Free weights can come in the form of barbells, dumbbells, kettlebells, and medicine balls. They provide greater range of motion and more options for targeting specific muscle groups than machines do.

    With free weights, it is important to keep good form throughout your exercises. Using proper technique will help you work muscles more effectively while also helping to prevent injury. Starting with lighter weight and high repetitions is recommended for beginners to help build muscular endurance before increasing weight or decreasing reps. Additionally, free weights should always be used with a spotter when available to ensure safety during workouts.

    Core Work

    Core work is an important part of any workout routine, especially for beginners. Core work helps to build stability and strength throughout the torso, which can then be used to support the rest of the body in more complex movements.

    Let’s take a look at some of the best core workouts for beginners on Beachbody:


    The plank is an excellent core exercise for beginners. Planks are an isometric exercise, meaning you are working your core without actually moving your body.

    To begin a plank, start by positioning yourself in a tabletop position with your arms and legs supporting you parallel to the ground. In this position, you should be contracting your abdominal and lower back muscles to maintain balance and control of the body. Doing planks can help improve posture, increase stability, and strengthen one’s core muscles without adding any weights or extra strain on the joints.

    Additionally, there are several variations of plank exercises that can be utilized to further challenge yourself such as side planks and mountain climbers to name a few. Planks can be included in a regular workout regime as part of an effective full-body workout routine!


    Crunches are a great go-to exercise for beginners who are looking to strengthen and tone their core. Generally, performing crunches on a regular basis will help build abdominal muscles and improve posture.

    There are many variations of crunches, ranging from the classic crunch to the reverse crunch and side crunch. The classic crunch targets the rectus abdominis (the six-pack muscles) while the reverse crunch focuses more on the lower rectus abdominis and obliques. The side crunch is similar to a traditional sit-up, but it puts more emphasis on your obliques by working both sides of your body at once.

    When doing crunches, it’s important to remember that good form is key in order to get maximum benefit from the exercise and help prevent injury. Start with 10 repetitions as a warm-up before increasing your reps as you get stronger and fitter.


    Squats are a fantastic beginner exercise for anyone looking to tone and strengthen their legs and core. Squats work the entire lower body, including your glutes, hamstrings, quadriceps, inner thighs, and calf muscles. There are several variations of this exercise that a person can do depending on their current fitness level.

    The traditional squat requires you to stand with your feet slightly wider than hip-width apart and bend your knees into a sitting position. Make sure to keep your chest lifted and back straight while lowering and raising yourself up again. Beginners may opt to use bodyweight only while more experienced users may add weights or resistance bands for an additional challenge.

    By adding squats into your workout routine, you’ll not only improve muscle strength but also gain better balance, flexibility, and stability in the lower half of the body—making it easier to perform everyday tasks with greater ease!


    Stretching is an essential part of any workout routine, regardless of whether you’re a beginner or an experienced athlete. Stretching helps to reduce the risk of injury, increase flexibility, and improve range of motion. Additionally, it can also improve posture, reduce fatigue, and increase the efficacy of other exercises.

    Let’s take a closer look at the best stretching exercises for Beachbody beginners:

    Dynamic Stretches

    Dynamic stretching is a type of stretching that utilizes momentum to bring muscles through a range of motion. It requires the individual to use specific movements that target a muscle or group of muscles in an exaggerated and safe manner. The goal of dynamic stretching is to increase flexibility and range of motion while also preparing the body for physical activity.

    This can be done by performing simple exercises such as lunges, leg swings, arm circles, squats and reaching up with your arms overhead. Unlike static stretches, dynamic stretches should not be held for long periods because they are designed to be performed quickly with movement throughout the exercise.

    Dynamic stretches are used frequently prior to physical activity as part of a warmup routine which can help reduce muscle soreness and decrease the risk for injury during exercise.

    Static Stretches

    Static stretches are best suited for those who are new to strength or stretching routines, as they can easily be practiced in a safe and controlled manner. Static stretches involve lengthening a muscle until you feel a stretch and then holding it for anywhere from 10-30 seconds. Once the time is up, you should release the stretch and repeat one or two more times.

    A few examples of static stretching would include:

    • Doing a calf stretch by standing on the edge of a step with your heels off the edge.
    • An arm cross body stretch by slowly bringing your left wrist to your right shoulder and holding for 15-20 seconds before switching arms.

    Static stretching is key for increasing flexibility and should be done at least 3 days per week to prevent injuries while working out.


    Eating a properly balanced diet is an essential part of any workout routine. When beginning a new workout routine, it’s important to be especially mindful of your nutrition. Eating healthy can help you reach your goals and make your workouts more effective. An appropriate amount of protein, carbohydrates, and fats can help you build muscle, gain endurance, and lose weight.

    Let’s take a closer look at nutrition and how it relates to Beachbody workouts:

    Balanced Diet

    A balanced diet is essential for anyone training to reach their fitness goals, regardless of their level of experience. A balanced diet means consuming all types of macronutrients—namely carbohydrates, fats and proteins, in the right proportions. It also involves getting a sufficient amount of vitamins and minerals in your diet.

    In addition to fueling your body adequately, eating a balanced diet can help with muscle recovery and rebuilding after a workout. It can also improve your energy levels while you are working out so you can exercise at the intensity level necessary to reach your fitness goals.

    To start creating balanced meals that will fuel your workouts, focus on whole grains, fresh fruits and vegetables, lean proteins such as skinless chicken breast, white fish or tofu, healthy fats like olive oil or nuts and seeds. Additionally, try to make sure each meal includes some type of protein as well as complex carbohydrates such as sweet potatoes or quinoa. Having a healthy snack before and after each workout can also help give you the energy boost you need to stay motivated and maximize results.


    Hydration is an important component of any fitness program. Without enough water, your body will struggle to recover and perform optimally, leading to decreased energy levels and increased fatigue. When engaging in exercise, it’s important to drink enough water to stay hydrated throughout the session.

    It’s also important to make sure you’re getting electrolytes in addition to water. Electrolytes help your body maintain a healthy fluid balance, which aids in muscle contractions, circulation, nerve impulses and other bodily functions. It’s especially important for athletes or people participating in long or high-intensity workouts. As such, it is recommended that you drink electrolyte-rich sports drinks during workouts or anytime that intense exercise is being performed for long durations.


    For many beginners starting a new fitness routine, supplements can offer added benefits to better support the body in reaching their goals. Supplements can help to increase energy levels, combat fatigue, and improve focus during workouts.

    Some of the most common types of supplements recommended by fitness professionals are:

    • Protein powders, taken either pre or post workout to provide the body with a quick and easy way to rebuild muscles after an intense workout session.
    • Pre-workout supplements, taken prior to working out; they contain ingredients designed to increase energy and performance for an effective workout.
    • BCAAs (branched chain amino acids), provide a supplementing source of essential amino acids that your body needs for fuel.
    • Creatine, helps with strength building and recovery from exercise.

    When deciding whether or not to take supplements, it is important for beginners to consult with a nutritionist or doctor before taking any new products. This will allow you an individualized approach tailored specifically for you on your health journey!

    FAQs about: Best Workout For Beginners On Beachbody

    Q: What is the best workout for beginners on Beachbody?

    A: The best workout for beginners on Beachbody is 21 Day Fix. 21 Day Fix is a 30-minute workout program that combines strength training, cardio, and Pilates to help you get in shape in just 21 days.

    Q: How often should I do the 21 Day Fix?

    A: The 21 Day Fix program is designed to be done for 21 consecutive days. After the 21 days, it is recommended that you take a break for at least one week before starting the program again.

    Q: How long does each workout last?

    A: Each workout in the 21 Day Fix program lasts approximately 30 minutes.

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