4-Week Beginners Program
Just starting out or recovering from injury? Then this workout program is for you. Using relatively easy workouts and low impact workouts, this program makes sure you get back in shape while minimizing chances of injury. Using workouts with a low impact on your tendons and joints is the key story here.
If you are following this workout program, or finished it, please let me know how you did in the comment section below! Thank you, Marischa.
Click on any workout below to start the workout and see more information (calories burned etc.)
Week 1
Day 1
Day 2
Restday
Day 3
Restday
Day 4
Day 5
Restday
Day 6
Restday
Day 7
Week 2
Day 8
Restday
Day 9
Day 10
Restday
Day 11
Restday
Day 12
Day 13
Restday
Day 14
Week 3
Day 15
Restday
Day 16
Restday
Day 17
Day 18
Restday
Day 19
Day 20
Restday
Day 21
Week 4
Day 22
Restday
Day 23
Day 24
Restday
Day 25
Restday
Day 26
Day 27
Restday
Day 28
By Hind January 31, 2016 - 9:38 pm
Hi Marischa,
Thank you for the great videos..out of the thousands videos on the net yours are extremely useful and friendly. I’m following the beginners program and it’s great..I’m getting back in shape after giving birth to gorgeous twins. Thank you again and good luck;)
By Marischa February 1, 2016 - 9:12 am
Thank you Hind. I hope you will enjoy the beginners program! 🙂 Marischa
By Arpita Baruah November 3, 2017 - 4:39 pm
Hi Mam, I’m a 33 yrs old working girl. My wgt is 85 kg & my hight is 5.4′. My marriage is fixed by January, 2018. So kindly suggest me to loss my overweight within this short period.
By Tracy Evalene Chester November 17, 2016 - 4:51 pm
Wow.. Just talked to u a couple min. ago and was sad to know I am not able to do your most recent workout u posted but I stumbled upon your “workout programs” and saw this. Im going to def. give this a try. My motto is never give up without trying first and it usually works for me. Wish me luck
By Nancy January 29, 2017 - 5:48 pm
Thanks – I’m a serious couch potato and I just made it through the full body beginner work out – with modification because of my fitness level but so encouraging to find a place to start!
By wr February 6, 2017 - 2:34 pm
Great workouts. Quick enough for me to do before work. Liking the variety and the tempo.
Thanks
By Katrin February 24, 2017 - 3:54 pm
Thank you very much for this work out program! I am at week number 2 and I am already feeling better, since I don’t work out in general. I am a total beginner but your program gave me motivation to do it and be a better me. Keep up the good work!
By Artemis April 17, 2017 - 10:11 pm
Just finished! Thank you for all the great workouts! Your workouts are fun, and this was a perfect way for me to get back into working out.
By Victorina May 1, 2017 - 5:32 pm
Hi Maricha, I just found your video and i have like it, is my first time to do exercise since maybe 20 years ago, so i would like to be fit and health so can i start the 4 weeks program?
By Jam August 18, 2017 - 4:02 am
Thank u Marischa for sharing these workouts…its quick with right tempo…
By Marie-France Giroux January 31, 2018 - 6:36 am
Hello Marischa
I am back to working out after a 3month break. I will let you know how this goes as I go along. Thank you for such a comprehensive workout program. You are awesome
Marie-France
By Carmen March 5, 2018 - 4:28 pm
hi Marishka, you are awesome!
By Anita June 3, 2018 - 6:18 pm
Hi Marishka, I really enjoy your workout videos.Thank you so much for making them 🙂 I’m on day 7 of the beginners program, I couldn’t keep up with this day, but I just kept moving… I’m 57, stopped smoking a year ago, so Id really like to get in better shape. If I can’t keep up with the video, would you suggest I just do daily cardio for awhile?