If you haven't exercised in a while, getting started might feel daunting. But there's no need to overcomplicate things with expensive gym memberships or fancy equipment.
Simple bodyweight exercises offer an accessible and effective way to build strength and boost your fitness—and you can do them in the comfort of your home.
Personal trainer Joe Wicks is proving just that with his new 28-day workout challenge, designed specifically for "ultimate beginners".
Whether you’ve spent a lot of time sitting or you’re returning to exercise after a long break, this program is tailored to help you feel fitter, stronger and more confident in less than a month.
How to do Joe Wicks' 28-day ultimate beginner's workout challenge
The challenge runs for 28 days, which might feel like a lot but all the workouts are just 15 to 20 minutes long, making them easy to fit into your day.
The best part? No equipment is required so there's minimal fuss and setup time.
Wicks has shared the first four workouts in this series on his YouTube channel for free, so you can try them out to see if the program is right for you. The rest of the workouts are available on Wicks' app, The Body Coach, which costs £14.99 per month, or if you use the code JAN25 you can buy a year's pass for £69.99, usually £89.99, one of the better workout app deals in 2025.
If you don't buy a subscription but want more free workouts to follow, try this beginner home workout.
The benefits of low-impact movement for beginners
One standout feature of Wicks’ program is that it's low-impact. That means no burpees or jumping movements, and minimal stress on your joints, which is ideal for beginners or if you’re concerned about injuries.
While low-impact, the workouts are still effective and should challenge you. They engage a range of muscles, helping you build strength and raise your heart rate to improve your fitness.
By incorporating these workouts into your daily routine, you’ll enjoy not only physical benefits but mental ones too. This is because movement releases endorphins, which can boost your mood, and help you feel happier and less stressed.
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