Open the Beginner Workout Plans
Follow a structured beginner plan: 4-week full body, zero to 20 push-ups, squat and leg builder, core and plank, couch to 5K and a 2-week mobility plan.
- Free to use
- No signup
- Nothing to install
- Runs in your browser
Zero to 20 Push-Ups week 1: three days of incline push-ups 3×8 and knee push-ups 2×5.Open the Beginner Workout Plans
Illustration. Open the tool for the real thing.
See it in action
Shown running with its default sample values
What is the Beginner Workout Plans?
Six plans take the guessing out of getting started. Each shows a full schedule by week and day, with rest days built in. Every workout day has a Start button that loads that day's exercises into the voice-coached Workout Builder, and a Done button to track progress.
Pick the 4-Week Beginner Full Body, Zero to 20 Push-Ups (6 weeks), the Squat & Leg Builder, the Core & Plank Plan, Couch to 5K (8 weeks) or the 2-Week Mobility plan. Progress is saved on your device and written to your Workout Log.
3 steps to your result
Open the tool and follow along. Nothing to install.
What you get
4 to 8 weeks.
Rest days included.
Zero setup.
Days completed, up next.
Bodyweight only.
AZRS tools are free to open and use.
Used for
Pick one to see how it fits.
How it compares
A plain look at this tool next to the usual alternative.
| This fitness tool | Desktop software | |
|---|---|---|
| Install | Nothing to install | Usually an app or program to install |
| Account | No signup | Depends on the product |
| Cost | Free to use | Free or paid, depends on the product |
| Where it runs | In your browser tab | On your computer |
Questions people ask
What if I miss a day?
Carry on. Consistency beats perfection.
Is it free and private?
Yes, and free. Saved data lives only in this browser. 6 complete plans; Week and day schedule; Start opens the voice coach. Choose a plan. See the next day highlighted.
Which plan suits a total beginner?
The 4-Week Beginner Full Body plan is the broadest starting point. The other five focus on a single goal.
How do I use the Beginner Workout Plans?
1. Choose a plan. 2. See the next day highlighted. 3. Press Start to run the workout with the voice coach. 4. Press Done to track it.
Any tips for good results?
Do not skip the rest days. Repeat a week if it felt too hard. Choose the plan that matches the one thing you want most, such as push-ups or a first 5K, and finish it before starting another.
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Try the Beginner Workout Plans now
Six step-by-step plans: full body, push-ups, squats, core, 5K and mobility. Free to use.
Try it free