4 Beginner Workout Plans To Help You Move Again

If you have struggled to make exercise part of your routine, Sweat is here to help you find the joy in movement.

We’ve created four beginner programs with motivating and experienced trainers to help you start your journey or get you back into fitness; Bodyweight Strength with Anissia Hughes, Low Impact HIIT with Samantha Ortiz-Young, Strength & Cardio with Marilyn Rodriguez, and Low Impact Strength with Kelsey Wells.

These programs have been designed to give you the tools you need to create a healthy routine and help you progressively build your confidence as well as your fitness. 

Get set to move your body — and feel good!

What are the features of these beginner-friendly Sweat programs?

Each program has been designed to be an achievable starting point if you're new to fitness or returning after a break.
Unfamiliar with the training style you've chosen? We've made it easy for you to master the basics with a foundation week for each program.

There are 2-3 training sessions a week that require minimal or no equipment and will only take you between 20 and 30 minutes to complete.

Here’s some more detail on each of the programs.

Bodyweight Strength with Anissia Hughes 

Bodyweight Strength with Anissia will help you fall in love with fitness with at-home bodyweight exercises you can do without equipment.

Anissia Hughes is based in Denver, Colorado, and takes a simple, supportive approach to fitness, encouraging you to recognise that all movement is good movement. 

Her full-body no-equipment training program is designed to get you moving so you can enjoy the feeling of being active, becoming stronger and cultivating positive habits to help you reach your health and fitness goals.

Bodyweight Strength with Anissia will help you develop a consistent training routine, and includes time-based strength training and bodyweight circuits you can do at home. You will learn the fundamentals of movement and build a fitness foundation in workouts you can take at your own pace.

Choose from three full-body workouts a week (one is optional until Week 5) that can be finished in 20 to 30 minutes.

From Week 5 you’ll begin to challenge your strength with two new 30-minute Full Body workouts that include rep-based supersets that progress in volume, followed by a time-based circuit. There is also a full-body circuit workout which includes six exercises — each week, the time per exercise and number of laps per workout increases. 

This program also includes two low-intensity cardio sessions to increase fitness, and a recovery stretching session to improve mobility and flexibility.

Try a Bodyweight Strength with Anissia workout today, and get ready to feel stronger and more capable!

Low Impact HIIT with Samantha Ortiz-Young

Low Impact HIIT with Samantha will help you find fitness fun with at-home training you can do without equipment.  

Samantha Oritz-Young is based in Brooklyn, New York, and knows there's no one size fits all when it comes to fitness, so she strives to make high-intensity interval training an enjoyable and achievable experience.

Her full-body no-equipment program is designed to energise you with varied workouts so you feel empowered to become the best version of yourself. 

The first four weeks of Low Impact HIIT with Samantha will introduce you to cardio-based movement through low-impact exercise and includes time-based and rep-based workouts you can do at home. You will be able to work up a sweat and build endurance and strength with short, effective workouts that fit around your lifestyle. 

Choose from three 20-minute workout options each week — Tabata, AMRAP or an optional full-body strength session.

From Week 5, all workouts become time-based so you can control the intensity, and each session will take around 20-25 minutes. A circuit-based HIIT cardio workout is also introduced to replace the existing Tabata workout.

In addition to the weekly resistance workouts, this program includes two low-intensity cardio sessions to help improve your fitness, and a recovery stretching session to improve mobility and flexibility.

Try a Low Impact HIIT with Samantha workout, and get ready to feel unstoppable!

Strength & Cardio with Marilyn Rodriguez

Strength & Cardio with Marilyn will help you feel the joy of crushing goals with workouts you can complete at home with minimal equipment. 

Marilyn Rodriguez is based in Los Angeles, California, and takes a straightforward and motivating approach to fitness, helping you to unlock your true potential.

Her full-body program is designed to build your strength and get the most out of your workouts with different training styles — so you feel accomplished as your fitness progresses.

Strength & Cardio with Marilyn blends cardio with strength-based movements in time and rep-based workouts you can do at home, using dumbbells and a chair. 

Choose from three workout options a week — two full-body and one upper-body (optional until Week 5) that can be finished in under 25 minutes.
Marilyn's program also includes two low-intensity cardio sessions to increase fitness, and a recovery stretching session to improve mobility and flexibility.

Try a Strength & Cardio with Marilyn workout, and get ready to unleash your inner athlete!

Low Impact Strength with Kelsey Wells

Low Impact Strength with Kelsey will help you feel good physically and mentally with at-home workouts you can get started with today. All you need is a set of dumbbells.

Sweat Trainer Kelsey Wells is based in Salt Lake City, Utah, and is ready to give you all the tools you need to care for your health and help you kickstart your fitness journey.

Her full-body training program is designed to build your confidence with strength training, allowing you to master fundamental movement patterns and realise your full potential in your workouts.

Low Impact Strength with Kelsey will help you develop muscular strength and endurance with minimal equipment, and includes time and rep-based strength training.

Choose from three workout options a week — Lower Body Basics, Full-Body Fundamentals or Upper Body & Core (optional until Week 5). Each session can be finished in just 20 minutes. 

Kelsey's program also includes two low-intensity cardio sessions to increase fitness, and a recovery stretching session to improve mobility and flexibility.

Try a Low Impact Strength with Kelsey workout, and get ready to feel good, inside and out!

Choose the program that feels right for you!

Each of these beginner-friendly Sweat programs was created to help you move again, and most importantly, feel good and find the fun in fitness!

The programs have been designed so you can go at your own pace, with easy-to-follow instructions, so you can master your form and feel more confident moving your body. 

You might decide to do one of these programs and move on to another training style or a different, more challenging Sweat program.  

You could also complete each of these programs in succession, so you get to know the fundamentals of fitness across a variety of training styles. 

However you approach your fitness journey, the Sweat Community is here to support you. Follow your go-to trainer and @Sweat on social media and join the Sweat Forum to connect with like-minded women around the world who can offer advice and support. If you’re new to Sweat, download the Sweat app from the App Store or Google Play and sign up via our website to get started.

You can move again and feel good today — so what are you waiting for?