One mistake I made at the beginning of my fitness journey was choosing random workouts, just picking randomly according how I felt during that particular day. While being consistent is important, following a structured routine can help to get balanced workouts and achieve better results. Overworking specific areas without rest can lead to muscle imbalance and eventually injury, therefore following a workout program with a balanced structure should be recommended for all beginners.
Most workout programs divide the body according to muscle groups: upper body (chest, shoulders, biceps and triceps), core and lower body (quadriceps, glutes, hips, hamstrings, calves). Exercises to target each muscle group are sequenced according to their specific agonist/antagonist role, then the routine is assigned to an specific day alternated with routines for other areas. Besides focusing on specific zones, full body routines are present in most workout programs, consisting of exercises targeting the full body and comprehensive training including specific muscle groups. Weekly programming usually consists of four to five active days, the remaining days being denoted as rest days for recovery. Regardless of programming, beginners should consider starting with two or three days a week in order to get acclimatized to the new routine.
To choose the right YouTube workout program for you I recommend taking in count these key questions:
- How much time can you dedicate to workout per day?
- Do you want the commitment of a longer program (60 to 90 days) or prefer short term challenges?
- Do you have the right equipment? If not, you need a no equipment required program
- Are you familiar with classic exercises moves and confident in your form? If not, you should choose a guided program with vocal instructions
- Do you have a specific goal? For building muscle you should consider a strength or resistance training program; for losing body fat you should choose a cardio based program
- Do you require modifications such as all standing or low impact workouts? Make sure to choose a program with modifications available that suits your body
- Have you tried this channel's workouts before? Make sure to try or preview one first before committing to the full program
- Is the instructor qualified? Most instructors list their qualifications in the video's description box or in the channel's description
According to the answers, you can browse with keywords such as 'no equipment' and '30 minutes' to find good programs. Once you find a program that interests you, I recommend previewing the exercises and reading the description to familiarize yourself with the workouts and methodology. Some programs might even offer a printable calendar or tracker for accountability, checking your progress and even adding personal notes can be very motivating for beginners.
Photo by Kaboompics.com
Here are some notable free programs I've completed fully, feel free to browse their respective playlist to give them a look:
Bounce Forward by Grow with Jo:
Equipment?: No equipment, exercise mat required
No modifications provided, some workouts include jumping
Workout length: From 20 to thirty minutes per day
Program duration: 30 days
Vocal instructions: No
Warm up and cool down included
First workout of the Bounce Forward program
This was the first workout program I tried after doing Jo's walking workouts for months. This program includes bodyweight exercises to target specific areas with a focus on cardio for burning calories; exercises can vary from beginner aerobic inspired steps to burpees with no modification. I really struggled during this program due to being unfamiliar with most exercises, the constant floor work also was very challenging due to my poor upper body strength at the time. That said, this program helped me realize the need to level up from walking workouts; discovering proper strength training would later teach me more about form. Still, I think this workout is a decent challenge for upper beginners, especially those looking for a nice short program for fat loss. The workouts can be found on this playlist, the calendar can be found on her website for free.
Lose Weight in 14 Days by Mr and Mrs Muscle
Equipment?: No equipment, exercise mat required
Low impact with no jumping, no other modifications provided
Workout length: Around 20 minutes per day
Program duration: 14 days
Vocal instructions: No
Warm up and cool down not included
First workout of the 14-day program
This was my second fitness program ever; I did the workouts after finishing my daily walking workout. With short workouts and a focus on abs, this simple program can be a good challenge for beginners. By slowly adding harder modifications to some exercises, the program is clearly designed to familiarize beginners with progressive overload. Though the focus on core workouts might be a little repetitive, it is a solid short challenge for those without equipment at home. I definitely felt some progress after finishing this challenge, especially feeling an improvement in my planks. The full challenge playlist can be found here.
Summertime Fine IV by Sydney Cummings
Equipment?: Dumbbells, mat and resistance bands, some additional equipment like jump rope and sliders are optional
Modifications for all levels are provided during the workout
Workout length: 30 to 45 minutes per day
Program duration: 90 days, 65 workouts with two rest days per week
Vocal instructions: Fully guided
Warm up and cool down included
First workout of Summertime Fine IV with no equipment required
The Summertime Fine programs are Sydney's most popular workout plans for a reason, providing fully guided routines with tons of variety. I've tried all the Summertime Fine editions but what makes IV a particular great choice for beginners is the focus on functional strength. With shorter workouts than its predecessors, this program is divided by three tiers focusing on endurance, strength and cardio conditioning. With a comprehensive approach to fitness, this program covers everything you need to improve your physical condition at home. Something I really loved about this plan was the progression between every tier; I actually felt the difference from one workout to the other. The playlist for the program can be found on here, and the optional workout calendar can be purchased here.
Iron Series by Caroline Girvan
Equipment?: Dumbbells, mat, resistance bands, a bench or sturdy chair and a yoga block or thick book
Modifications mentioned at the beginning of the workout, low impact but high intensity
Workout length: Around 30 minutes per day
Program duration: 6 weeks, with 5 workouts per week and two rest days
Vocal instructions: No
Warm up and cool down not included
First workout of the Iron Series
Caroline's programs are some of the most recommended on YouTube, her intense workouts with a focus on muscle hypertrophy have some of the best programming on the website. Although I wouldn't consider her workouts beginner friendly at all, the Iron program is by far her most doable plan if you use light dumbbells. While the exercises can be repetitive at times, the workouts flow nicely and you'll be too challenged to focus on anything else. If gaining strength is your focus, this plan is definitely one of the best options ever. Unlike the other programs mentioned above, Iron Series does not include cardio so plan accordingly if fat loss is your focus. As for my own experience, I did Iron with my lightest weights and it made feel so strong by the end of the program. Here is the program's playlist, you can also get the free printable calendar here. Keep in mind this program is quite intense for beginners, make sure to preview the videos first and modify accordingly.
Other great trainers offering full programs for beginners are GrowingAnnanas (beginner program here, dumbbells and mat required) and Heather Robertson (fully guided beginner program here; mat, dumbbells and exercise ball required). And remember, listening to your body is the priority, choose movement that makes you keep consistent above everything else.
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