Beginner Full Body Transformation
Great for starting your fitness journey, this beginner training plan will leave pounds of body fat crying in a pool on the ground. It will be emotional.
Unless you’re emotionally attached to stubborn body fat, we suggest that you take on this plan, immediately. There is no time like now.
This beginner gym workout plan for women and men is a great fit for you if you have one priority in mind: to permanently say goodbye to love handles, thunder thighs, and wobbly bellies. Focusing on the fun sides of cardio fitness, this program takes on a delightful mix of fitness-improving circuit routines, fat-stripping cardio sessions and frame-toning full-body workouts.
Nobody wants a boring gym routine, which is why this plan has been developed with fun, dynamic, and progressive workouts that will leave your fat begging for mercy and your body crying for more.
Workout plan details
Most workouts in this plan contain a warm-up and a post-workout cool-down. We highly suggest you take the time to complete these. You’ll increase your ability to complete the workout due to a change in mindset, heart rate, muscle activation, and most importantly; massively reduce the risk of injury. The cool-downs will aid your recovery too because aching and creaking is never fun!
Each week is comprised of a cardio, a circuit and a full-body workout, though variations occur every week. Certain workouts will pop up repeatedly to give you a sense of familiarity, which in turn gives you the opportunity to challenge your previous self. Take notes throughout each workout regarding what amount of weight you’re using and the amount of time taken per circuit. You can use these notes in the future for specific challenges.
Finally, and most importantly, grab your water! Dehydration can wreck your performance; after all, your body is made mostly of water, so give it some love! Short sips are ideal, try to avoid gulping down half a bottle at a time.
Updated Mar 19, 2025
Four Week Intensive Slim Down
Intermediate
Full gym
4weeks
This 5-workouts-per-week gym training plan for women and men will get you in tip-top shape pronto. Ready to sweat? Let’s go!
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Home-based
15-min Intense Bodyweight Workout
Intermediate
NO EQUIPMENT
15minutes
Not much time for a workout? We’ve got you covered. This full-body workout will have you losing fat and toning muscles in no time!
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Gym
Total Body Tone: Gym Workout Plan
Intermediate
Full gym
8weeks
The title doesn’t leave much mystery but the plan itself does. The Total Body Toning plan’s magic will reveal your fantastic body hiding beneath that soft layer covering it – in only 8 weeks.
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