28-Day Beginner’s Step-by-Step Weight Loss Plan

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Figuring out how or where to start can be the most challenging part of a fitness journey. If you’ve ever participated in a weight loss plan that has left you feeling overwhelmed and confused, then you know what I’m talking about. This 28-day beginner’s step-by-step weight loss plan is totally different! It will show you exactly what you need to do to achieve your fitness goals in the simplest terms possible.

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Extreme weight loss programs can be impossible to fit into your busy schedule. Between work, school, family, and other obligations, you don’t have the time (or energy) to spend hours cooking meals and working out. Trust me, girl, we get it!

28-Day Beginner’s Step-by-Step Weight Loss Plan

Fortunately, losing weight can be accomplished by making just a few small tweaks to your diet, exercise regimen, and lifestyle. The following changes are simple, easy to integrate into your busy schedule, and, most importantly, effective!

Eating Healthy

Did you know that, if your diet is on track, you can lose weight even if you’re unable to exercise? Yes, really! That goes to show just how important a proper, healthy diet is.

The premise of losing weight is actually quite simple: if you burn more calories than you consume each day, you will lose weight. When you’re first starting out, it may take a little tweaking to figure out exactly how many calories your body needs every day. 

HINT: This post on Calorie Intake for Weight Loss is a great place to start! 

Once you know the number, you can apply the following tips to your diet to make sure you stay on track!

Exercising Often

Incorporating exercise into your new healthy routine will accelerate your progress tremendously. The following routines take 20 minutes tops, and doing them will earn you some seriously amazing results. Better yet, we’ve chosen beginner workouts that can easily be completed from home!

Related: 3 Genius Ways to Squeeze Fitness Into Your Busy Routine

What you need: a yoga mat or towel / an interval timer / a bench or chair / light set of dumbbells / medium set of dumbbells / a jump rope

What to do: Perform the designated routine for each day. Feel free to move your rest day to a different day of the week if you like. Just make sure you take one at some point!

Week 1

Cardio – Day 1: 15-Minute Indoor Body Weight HIIT Workout

Strength – Day 2: 6 Moves for Summer Arms

Cardio – Day 3:  Body Weight Bootcamp Workout

Rest – Day 4: Stretch It Out! (optional, or rest day)

Strength – Day 5: 15-Minute Circuit Workout to Tone and Shape Your Whole Body

Cardio – Day 6: At-Home Crossfit Workout

Strength – Day 7: Crazy 8’s Total-Body Workout Challenge

Week 2

Cardio – Day 8: Fat-Blasting Upper-Body HIIT Workout

Strength – Day 9: Firm Your Back and Biceps with these 8 Essential Moves

Cardio – Day 10: 20-Minute Booty-Blast Circuit

Rest – Day 11: Stretch It Out! (optional, or rest day)

Strength – Day 12: 15-Minute Circuit Workout to Tone and Shape Your Whole Body

Cardio – Day 13: At-Home Fat-Burning Workout

Strength – Day 14: 20-Minute Core Strength Workout

Week 3

Cardio – Day 15: 15-Minute Indoor Body Weight HIIT Workout

Strength – Day 16: 6 Moves for Summer Arms

Cardio – Day 17: Body Weight Bootcamp Workout

Rest – Day 18: Stretch It Out! (optional, or rest day)

Strength – Day 19: 15-Minute Circuit Workout to Tone and Shape Your Whole Body

Cardio – Day 20:  At-Home Crossfit Workout

Strength – Day 21: Crazy 8’s Total-Body Workout Challenge

Week 4

Cardio – Day 22: Fat-Blasting Upper-Body HIIT Workout

Strength – Day 23: Firm Your Back and Biceps with these 8 Essential Moves

Cardio – Day 24: 20-Minute Booty-Blast Circuit

Rest – Day 25: Stretch It Out! (optional, or rest day)

Strength – Day 26: 15-Minute Circuit Workout to Tone and Shape Your Whole Body

Cardio – Day 27: At-Home Fat-Burning Workout

Strength – Day 28: 20-Minute Core Strength Workout

Healthy Lifestyle

Have you ever started the week out feeling really motivated, but then Friday night comes along and suddenly it’s not so easy? I know; I’ve been there! How are we ever supposed to get in shape if we keep starting over every week? What if I told you that, instead of starting over every Monday, you can keep the momentum going by tweaking your weekend habits?

What do I mean by this? You don’t have to completely cut out alcohol or eliminate cheat meals. You also don’t have to spend your weekend in the gym. All you need to do is learn how to make healthier choices overall.

Making Unhealthy Choices, Healthier

Choose Skinny Drinks” when you go out with the girls. You can still enjoy low-calorie cocktails, just don’t make it an everyday thing!

Learn how to eat healthy at a restaurant. Choose lean protein that is grilled or broiled, always get a side of veggies, and ask for little to no seasoning and sauce.

Most importantly, don’t beat yourself up if you make a mistake. One night of unhealthy choices is not going to ruin you. Get up the next morning and get back on track! Whatever you do, don’t quit! It certainly won’t get you to your goals any faster.

Finally, when it comes to exercising on the weekend, think outside the box. You don’t have to go to the gym (especially if the weather is good.) Any activity that gets your heart rate up is considered exercise. Don’t want to walk or run on the treadmill at the gym? Go for a hike, go ice skating, or a take a bike ride around town! Not interested in going to lift weights? Clean out the garage, do some gardening, or play outside with the kids!  

Related: Top Cardio Workouts for Weight Loss


We hope that if you’ve been struggling, you’ll give this 28-day beginner’s step-by-step weight loss plan a shot! We think you’ll be really happy with the way that it makes you feel and look!

After completing this program, you can either repeat it, or try one of these other exercise plans:

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