The Best 30-Day Quick-Start Workout Routines

6 Quick-Start Exercise Programs to Get in Shape in Only a Month

Woman jogging in the park
Get in a shape in a month with a choice of six quick start exercise programs. Johner Images/Getty Images

Whether you're trying to keep a New Year's Resolution or just need help finding a workout routine that’s right for you, a 30-day quick-start exercise routine can give you what you need. Let's look at six different fitness plans, each one geared towards a different type of exerciser, and all packed with action-oriented workouts to help you meet your goals.

Why Are Their Different Quick Start Workout Routines?

We are all different, and the type of exercise we enjoy differs as well.

You might be relieved to learn that you can become fit in a month with everything from running to yoga, and from walking to weight training. You can even combine programs if you want a more in-depth program. No matter what your goal is, you'll find the perfect training program to fit your needs.

Take a look at each of the workout routines below to see which one fits your exercise style and needs. Then get started with the one that’s right for you, and begin seeing results in a month's time.

Best 30-Day Quick Start Workout Routines

The workout routines below vary, but any of these can be effective in raising your fitness level in only a month's time.

1. General Fitness and Quick-Start Guide

The general fitness and quick-start guide for beginners is for people who want to include a little bit of all the fitness elements into their workouts. This includes cardio, weight training, and stretching.

This plan works best if you have some home workout equipment, such as hand weights and a yoga mat.

2. Running Quick-Start Guide

For the running quick-start guide for beginners, all you need is a good pair of running shoes and a place to run. And don't worry if you can't run that much right now—the workouts here utilize the "run/walk" method, a type of exercise that's known to be be beneficial for new runners.

In 30 days, you'll be able to run continuously for 20 minutes.

3. Yoga Quick-Start Guide

The yoga quick-start guide for beginners often appeals to people who want to add an element of stress reduction to their workout. If you've thought about doing yoga but haven't gotten around to attending a class, here's your chance to begin a home based program. This quick-start guide will teach you the basics of yoga principles and sequences. By the time day 30 rolls around you'll be well on your way to developing a strong daily home practice. Get yourself a yoga mat, find a quiet space, and you’re ready to begin.

4. Pilates Quick-Start Guide

The Pilates quick-start guide for beginners is a way to begin this practice at home. As with the yoga program above, this can be a great way to begin pilates without having to register for a class. Pilates helps you develop long, lean muscles and improve core strength. For home workouts, you can get started with just a few key (and cheap!) pieces of equipment. Similar in some ways to yoga, Pilates also focuses on mindfulness concepts like concentration, centering, and control.

5. Walking Quick-Start Guide

Similar to the running guide above, the walking quick-start guide for beginners appeals to people who want to keep things simple and stick to walking as their primary form of exercise.

All you need is a good pair of walking shoes and a treadmill or place to walk. By the time your first month is up you'll be walking most days of the week at a brisk pace.

6. Weight Training Quick-Start Guide

The weight training quick-start guide for beginners is a great routine if you have a gym membership but aren't sure how to get started. Or maybe you find those weight training machines intimidating. This guide helps you get over those hurdles and will tell you how and when to increase weight to improve your performance. By the end of the month, you won't walk into a gym and feel like cowering—you’ll feel empowered.

Keep a Journal of Your 30-Day Fitness Routine

Keeping a bullet journal of your month long endeavor to exercise can be beneficial in more than one way. Simply taking the time to write down what you did offers positive reinforcement for your efforts; as you journal each day and look back, you can see what you have accomplished. Journaling is also helpful when it comes to knowing your limits. You will have a better idea about when you should push yourself or when you need to back off on your workout.

Bottom Line on Quick Start Workout Routines

A 30-day quick start exercise program can start you on the path to a fitter body in only a month. Choose one of these six fitness routines based on what appeals most to you. We've learned that choosing activities which interest and excite you can play a role in your motivation and self-determination to persist in a fitness program. If you get part-way through a program and it no longer appeals to you, don't just quit. Find a different guide on the list and start at the beginning. When you are done with the 30 days you will have a better idea on how your body feels with exercise and how much exercise you can handle.

Sources:

Teixeira, P., Carraca, E., Markland, D., Silva, M., and R. Ryan. Exercise, Physical Activity, and Self-Determination Theory: A Systematic Review. International Journal of Behavioral Nutrition and Physical Activity. 2012. 9:78.

Continue Reading