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‘Women’s Health’ Beginner Workout Plan: 4-Week Strength Training And Cardio Program, From A Trainer

Women’s Health has released a free 4‑week beginner workout plan that blends full‑body strength training with optional cardio, active‑recovery, and rest days. The program, created by NASM‑certified trainers Kristen McParland and Claudette Sariya, requires minimal equipment—dumbbells, a kettlebell or slam ball, and a step—and each session lasts 20‑45 minutes. Weekly schedules introduce progressive overload by adjusting reps, sets, weight, or cardio duration. The plan also includes detailed warm‑up, cooldown, and movement‑mastery guides to help newcomers build solid technique and confidence.