Try this 30-day beginner fitness challenge

According to our Healthier Nation Index – a survey of more than 8,000 Britons discussing their health since the start of the pandemic – 73% of people aren’t exercising enough.

Around 48.7 million people in the UK aren’t getting the NHS-recommended 150 minutes of moderate-intensity activity a week (such as brisk walking), or 75 minutes of vigorous-intensity activity a week, (including jogging).

The survey also revealed that the main barriers to undertaking more physical activity were:

• Lack of motivation or energy (59%)
• Lack of time due to work (50%)
• A dislike of exercise (39%)
• Costs(36%).

Designed with you in mind

We created this plan to help you assemble a routine whilst gradually building up your strength and stamina as the intensity increases over the month. To mix things up, the exercises vary from day to day, and each session is quite short, so you can easily fit it into your daily routine.

The activities are simple, requiring minimal equipment and spend. Remember this is only a guide, so if you don’t have a bike or can’t get to a pool, you can repeat any of the other exercises, or do something like housework or gardening – anything that gets you moving.

When it comes to staying motivated, the key is to keep things interesting. Listen to your favourite tunes or podcasts on your walks and runs or, even better, bring someone along with you so you're more likely to stick with it.

30-day exercise plan for beginners

1. Jog for 10 mins
2. Yoga, Pilates or BODYBALANCE class
3. Brisk walk for 20 mins
4. Jog for 10 mins, then do 10 press-ups, 15 squats and 15 lunges
5. Brisk walk for 20 mins
6. Cycle 5km
7. Swim 10 lengths or repeat your favourite session from days 1–6
8. Brisk walk for 20 mins
9. Yoga, Pilates or BODYBALANCE class
10. Do 10 press-ups, 15 squats and 15 lunges
11. Jog 15 mins
12. Yoga, Pilates or BODYBALANCE
13. Brisk walk for 30 mins
14. Jog for 15 mins, then do 20 press-ups, 30 squats and 30 lunges
15. Brisk walk for 30 mins
16. Cycle 10km
17. Swim 20 lengths or repeat your favourite session from days 8–16
18. Brisk walk for 30 mins
19. Yoga, Pilates or BODYBALANCE class
20. Do 20 press-ups, 30 squats and 30 lunges
21. Jog for 20 mins
22. Yoga, Pilates or BODYBALANCE class
23. Brisk walk for 40 mins
24. Jog for 20 mins, then do 30 press-ups: 45 squats, 45 lunges
25. Brisk walk for 40 mins
26. Cycle 20km
27. Swim 30 lengths or repeat your favourite session from days 18–26
28. Brisk walk for 40 mins
29. Yoga, Pilates or BODYBALANCE class
30. Do 30 press-ups, 45 squats and 45 lunges

What next?

If you complete the 30 days (well done to you!) – keep going and try to do some form of activity every day. Even if it’s just a quick walk, it’s better than nothing.

Or, if you want to challenge yourself further, you can take on our intermediate exercise plan, or even our advanced variation if you think you’re ready.

Need someone to train with? Our Personal Trainers have designed classes to help you achieve your fitness goals and guide you through the many different workout styles with HIIT, full-body, strength and conditioning to more balanced classes like yoga and pilates. Start exercising now with our free Fitness and Wellbeing classes.

Try this beginners yoga session with Michaela

Join Michaela for a 30-minute virtual yoga class, build up your balance and find harmony in both mind and body – ideal for exercising in the gym or from the convenience of your home. Visit 24/7 for a range of free workouts to help you stay motivated.

Last updated Wednesday 11 January 2023

First published on Wednesday 22 June 2016