Best Beachbody on Demand Programs for Beginners 2022

Best Beachbody on Demand Programs for Beginners

Although the name suggests something superficial, Beachbody on Demand programs are often full of intense workouts to help you become stronger and more confident. However, depending on your personal preference, it can be challenging to find the program that works for you.

The best Beachbody on Demand program for beginners is the 21 Day Fix by Autumn Calabrese. It combines yoga, cardio, pilates, resistance training, and a super simple eating plan. This program requires resistance bands or dumbbells to start, offers modifiers, and only takes three weeks to complete.

Other Beachbody on Demand programs that beginners can benefit from include:

  • Morning Meltdown 100 by Jericho McMatthews is the best for beginners looking for variation.
  • PiYo by Chalene Johnson is the best for a low-impact workout.
  • Focus T25 by Shaun T offers the best cardio workout.
  • Shift Shop by Chris Downing is the best for strength and endurance training workouts.

The rest of this workout program review will describe what a good beginner workout looks like and what it includes. Read on for insights into these and more details on the programs I just mentioned.

What To Look For in a Beginner Workout

As someone who has lost over 45 pounds, I get asked this question all the time: “What is a good beginner workout?”

Unfortunately, this has always been a little complicated to answer, as variables affect beginners differently.

Nonetheless, here are the crucial factors to consider when deciding whether a specific workout program suits you as a beginner

A Balance of Exercises

The number one thing to look for in a beginner workout is balance. You want it to include a mix of cardio (cardiovascular training), HIIT (high-intensity interval training), and strength training.

Too much focus on one or the other will produce unbalanced results, and you’ll burn out quickly. If you’ve ever felt awful or fatigued after a workout, chances are you overdid it on the intensity.

Remember that everyone is different.

For example, one person may excel at running all day long and be perfectly content with that routine forever. In contrast, another might find themselves longing for more strength training.

Suppose you know a little basic info about your body, like how many calories you burn doing certain things. In that case, it would help to search for beginner workouts based on those numbers.

Suitable Frequency

The next thing to look for in a beginner workout is how often you should do it. If you are new to exercise, two or three workouts a week is perfectly okay.

Many people want to do it every day, but that is not the best thing for beginners. It will burn you out quickly, and you won’t stay motivated.

If you’re doing too much, just take some rest days when you need them, and all will be well.

A Workout That Suits Your Fitness Level

Another thing I’d consider when looking for a beginner workout is what fitness level you are at.

If you’re not starting at a relatively high level of fitness, doing an exercise like 80 burpees in 60 seconds will probably do you no favors.

It would be best if you started with something of lower intensity. Then, as your body gets used to the exercises, add some more vigor to them.

A Low Injury Risk

A good beginner workout shouldn’t pose much risk of injury as long as you’re using proper form and don’t overdo it.

This might seem obvious, but I’ve seen countless injuries come from poorly designed workouts, so it’s crucial to point this out.

One element that can cause injury is a lack of variety. For example, if you do push-ups alone, you may hurt your shoulders.

Finding a workout that includes different exercises for the same muscle group will give you better long-term results.

A Good Warm-Up

Another thing I’d recommend in a beginner workout is setting aside some time for warming up. It helps you focus and gets your muscles ready for what they are about to do.

Plus, people generally feel better when they start their routine with something low intensity like stretching or light jogging, so why not take advantage of that?

A good warm-up doesn’t have to take much time (5 minutes would be sufficient), so don’t neglect this part of your routine.


Additionally, I’d say to look for a beginner workout that includes nutrition as well. It can be easier to exercise without worrying about what you’re eating,

The better your nutrition is, the better results you will get and the more motivated you will stay.

A balanced meal plan can be great because it ensures your body gets all the nutrients it needs.

Besides, it tends to encourage you to eat more frequently, which will help keep your blood sugars at optimum levels.

Time Investment

And finally, how long does a good beginner workout need to be?

Your goals and availability are crucial when deciding how many hours to commit to your workout program.

If you’re new to fitness and looking for something that will bring about small changes in your body, anywhere from 15-30 minutes would be enough.

Many people often want to lose weight which requires a more considerable time investment; if this is the case, I’d recommend at least 20 minutes per workout, though 30 is ideal.

That way, you don’t do too much but can still get enough workout time to see impressive results.

Beachbody on Demand Programs for Beginners

There are several Beachbody programs, and pointing out the best one for you can be challenging, especially when you’re just starting.

To make your work easier, here are some of the best workouts worth considering:

1. Most Effective Workout: The 21 Day Fix Workout by Autumn Calabrese

21 Day Fix workout

  • Type of workout: Yoga, Cardio, Pilates, and Lifting
  • Equipment needed: Resistance bands like these quality, durable Bodylastics Resistance Bands Set, light weights like Vinsguir Ankle Weights with comfortable and adjustable straps, or dumbbells
  • Time commitment: 21 Days (30 minutes daily)
  • Modifier offered? Yes
  • Program Materials: Check out the Start Here Guide, 21 Day Fix Calendar, 21 Day Fix FAQs, and more => Click Here

The 21 Day Fix workout by Autumn Calabrese is one of the best beginner workouts out there today. It is a combination of yoga, weight training, and cardio. This program will help you lose weight fast, and it is designed to work with your busy lifestyle.

The program lasts for 21 days, and each day consists of 30-minute workouts that can be done at home or the gym. You will only need a few pieces of equipment like dumbbells, resistance bands, or ankle weights to start this program.

Additionally, joining the program gives you access to workout videos you can preview before starting. Because of that, you get insights into the kind of workout you are getting yourself into.

Another good feature of this program is that it has a modifier, which takes away or adds to the exercises in each section so you can customize your workout at any time.

In a nutshell, the 21 Day Fix program by Autumn Calabrese is one of the most comprehensive programs out there today. Even though it is considered a beginner program, it is very effective at helping participants reach their weight loss goals and get in shape fast.

3 Things You’ll Like

  • It’s well-designed, easy-to-follow routines that last 30 minutes or less.
  • Beneficial to both beginners and those who have been working out for years as they build proficiency with each routine.
  • There’s lots of support from other members on the forum.

3 Things You Won’t Like

  • The steps are a little too difficult for beginners without modifications and can cause strain on joints if performed improperly without modification or a yoga mat.
  • The 21 days of working out can be challenging to stay committed to if you don’t have other resolutions and goals like weight loss to keep you motivated after the initial excitement wears off.
  • Initially, it may take time for your body to go through an adjustment period as it becomes accustomed to exercise – just be patient because this will pass once you start seeing results over time.


2. Best Variation: Morning Meltdown 100 by Jericho McMatthews

Morning Meltdown 100

  • Type of workout: Cardio, Plyometrics, Balancing, Stretching, MMA Moves, and Yoga
  • Equipment needed: Dumbbells, like these TRU GRIT Fitness Rubber (light, medium, and heavy). They have rubber heads to minimize noise and are very durable.
  • Time commitment: 100 days, 20-30 minutes daily
  • Modifier offered: Yes, 2 per workout
  • Program Materials: Check out the Get Started Here Guide, Be 100 Book, Quick Start Guide to Nutrition, Prep Calendar, Wall Calendar, 60 Day Calendar with Doubles & Rest Days, 100 Day Calendar with Doubles & Rest Days, and more => Click Here

If you’ve been looking for a way to change up your workout routine and try something new, this program is the one for you.

It offers plenty of variations based on both push-ups and pull-ups. In addition, it includes other exercises that target your core muscles like your abs, chest, back, and arms.

The workouts are scheduled such that you start each week with less intense exercise, taking on more challenging ones towards the end.

Each workout will take about 20-30 minutes over a period of 100 days (3 months) to finish the routines. If you have been working out for a while and want to try something new, this workout should be perfect for you.

This program is one of the newest and best Beachbody on Demand workout programs. It encourages people to set healthy fitness goals and build their skills with exercises like push-ups, pull-ups, squats, and sit-ups.

It also helps people improve in areas like endurance, strength, and flexibility all at the same time.

This workout plan allows you to choose from short-burst exercises, long-duration exercises, and compound moves. Each variation is based on a set number of repetitions, sets, and rest periods to get the most out of each activity.

It also provides a recommended diet to follow to improve your health even more.

3 Things You’ll Like

  • It offers a variety of exercises and workouts that help to improve your muscle strength.
  • Allows you to customize each workout based on the exercise level you choose.
  • It breaks down the entire process into 5 phases of 20 workouts to make it easier to stick with your goals.

3 Things You Won’t Like

  • It is a little complex for beginners to follow along at first.
  • Most workouts are too short, so you may have to double them up.
  • Most workouts are similar to what other Beachbody On Demand programs offer.


3. Best Low Impact: PiYo by Chalene Johnson

PiYo workout

  • Type of workout: Pilates and Yoga (PiYo)
  • Equipment needed: A yoga towel like the Youphoria Yoga Towel, which also doubles as a non-slip mat. Many exercises also use some kind of slide, such as the Beachbody Strength Slides (which include booties for better usage)
  • Time commitment: 8 weeks
  • Modifier offered? Yes, low, mid, and high-intensity are available for each workout.
  • Program Materials: Check out the folowing: Quick Start Guide, Quick Start Guide to Nutrition, Eating Plan, PiYo Food Tracker, PiYo Editable Food Tracker, Workout Calendar, PiYo/P90X3 Hybrid Calendar, PiYo/Focus T25 Hybrid Calendar, and more => Click Here

PiYo combines the best of Yoga and Pilates to help people strengthen their bodies while improving flexibility and balance. The program consists of various yoga postures and core-strengthening exercises that are challenging even for experienced fitness enthusiasts.

PiYo workouts are scheduled in an 8-week cycle, and each week has a different focus, building on the previous week’s progress towards your overall goal.

It also recommends which days you should do each workout during the week to prevent overstressing your muscles or body at any point.

Overall, it is one of the most fun programs to try out to improve both your health and physical appearance. This is because PiYo workouts are specifically designed to help people strengthen and tone their stomach, lower back, arms, legs, and core muscles.

Each exercise targets different areas of your body using various muscle groups. This allows you to burn more calories while trying out fun workouts like the pigeon or tree pose that you may not have tried before.

It also includes some yoga breathing techniques and push-up variations to build up your upper body strength over time.

This program does not require any expensive equipment – it uses only a mat and towel for most exercises.

However, if you want to see even better results, use Beachbody Strength Slides in many of the basic exercises (great for first-timers).

The slides will make it easier to perform the exercises and make it easier to do specific exercise variations.

3 Things You’ll Like

  • A great way to relieve stress and tension while improving your muscles, balance, flexibility, and posture.
  • You don’t need too much room for the exercises so you can do them anywhere in your house.
  • It is one of the few programs with a modifier that includes suggestions on how to scale each exercise depending on what level you are at (low, mid, high intensity).

3 Things You Won’t Like

  • The program is only eight weeks long, which may not be enough for some people who want more variation in their workout cycle.
  • Difficult to keep up with if you go away from home often or don’t have time to do workouts daily.
  • Some customers have complained that the at home DVDs come with annoying ads.

Learn More about PiYo Here

4. Best Cardio Workout: Focus T25 by Shaun T

focus t25 workout

  • Type of workout: Cardio
  • Equipment needed: Optional equipment includes: Yoga Mat, Workout Towel, and Dumbbells or Resistance Bands for more advanced workouts (Gamma Phase)
  • Time commitment: 5 weeks, 25 minutes daily
  • Modifier offered: Yes
  • Program Materials: Check out the Quick Start, Quick Start Guide to Nutrition , Focus T25 Foundation Workout Calendar, Focus T25 Daily Journal, Focus T25 Pure Gamma Workout Calendar, Focus T25 FAQs, and more => Click Here

Focus T25 is an intense workout program consisting of 25 minutes of hardcore cardio and resistance training.

It is designed to help you reach your weight loss goal in a short period.

In this case, the idea is that doing more intense workouts for a shorter but more frequent duration will help you burn more calories while also improving your overall fitness level and lean muscle mass.

Each workout is challenging but not impossible to do. Shaun T has various activities that focus on different muscle groups (core, arms, chest, back). As a result, you don’t have to worry about doing the same exercises each week.

This is one of the most popular Beachbody programs because it is excellent for beginners and advanced fitness levels. In addition, there are several modifiers included in the program which make it easier to modify basic exercises if desired.

The modifier demonstrates either a more accessible version of an exercise or how to perform the complete movement with less intensity. This way, anyone can experience what Shaun T has designed for this program, no matter their fitness level.

3 Things You’ll Like

  • The program gives clear and easy-to-follow directions on how to do each exercise so you can avoid hurting yourself.
  • Your workouts are always different since they focus on various muscle groups every week.
  • If you like high-intensity, short-duration workouts, then this is the one for you – these exercises will get your heart racing while burning those calories off of your body.

3 Things You Won’t Like

  • You will need some resistance training equipment (resistance bands and weights) for the later Gamma Phase workouts. This is a optional phase and is after the 10 weeks.
  • If you are not used to high-intensity cardio workouts, you may find the exercises very challenging. Luckily, there is a modifier.
  • May feel like you’re on your toes a lot during the beginning of the workout.


5. Best Strength Training Workout: Shift Shop by Chris Downing

Shift Shop workout

  • Type of workout: Strength training
  • Equipment needed: Dumbbells or Resistance Bands, yoga or workout towel, and Beachbody Agility markers that come in four colors to help with drills
  • Time commitment: 21 days, 25-45 minutes daily
  • Modifier offered: Yes
  • Program Materials: Check out the following materials: Jumpstart Guide, Beachbody Agility Markers, Quick start Guide to Nutrition, Simple Shift Nutrition Guide, Shift Shop Receipes Booklet, Shift Shop Workout Calendar, Hybrid Calendar, Proving Ground Scoresheets, and more => Click Here

Shift Shop is a fitness program designed to focus mainly on strength training. This is less of a cardio workout and more focused on building lean muscle mass while improving your overall endurance levels and focus.

The program uses light, medium, and heavy weights according to what you think you need. Allowing you to choose how much resistance you can work with.

The agility markers also help build your focus and concentration when you’re going through the workouts.

The exercises focus mainly on your legs, abs, and back so you can expect to see results in those areas if you stick with it.

Another big perk is that Shift Shop gives many options for variations of each exercise, so there is plenty of room for creativity if you get bored quickly.

This program requires some floor space, so make sure to clear off your workout area before beginning this routine. Unlike other Beachbody workouts that use bands or lighter weights, you will need more space to perform all floor exercises.

This program offers modifiers for all workouts, so if you are new to strength training or have never used weights before, you will not be alone.

3 Things You’ll Like

  • You can create your daily workout schedule or follow along with one of theirs, depending on your preference.
  • It is a full-body workout that will work out your upper and lower body as well as your core muscle groups.
  • This program focuses more on strength training versus cardio, so it may appeal to people who want to develop their muscles before worrying about losing weight (i.e., toning over weight loss).

3 Things You Won’t Like

  • To enhance your workout, you will need access to some weights and agility markers.
  • Some of the exercises are pretty challenging for beginners.
  • It is not a good program if you prefer longer, less intense workouts since this program only lasts three weeks.


Pro Tip: If you’re still unsure which program to enroll in from those I’ve mentioned, I encourage you to register on the complete Beachbody On Demand Program.

Instead of picking a workout you’re not confident with, this will give you access to all the workout programs and allow you to discover the best workout program suited for your needs.

Beginner Workout Tips

Regardless of the workout program you opt for from the above, here are some tips for a more effective workout:

  • If you are a beginner, make sure to start with simple exercise routines until your body is used to the movements and can identify your muscles’ limits. You want to be careful not to injure yourself so take it slow initially. Although many people get frustrated when they feel like they aren’t making any progress because they do not see results immediately, it would help not to overdo things when starting.
  • When starting, some simple exercises like squats and lunges can be very effective in targeting the muscle groups you are looking for without putting much stress on your joints. You can always start with 2-pound (0.90 kg) dumbbells for workouts if you are new to weights. Alternatively, you can opt out of weights and use band exercises such as resistance bands instead.
  • Make sure to keep your movements slow so that you are working out each muscle group properly. It would help not to rush through these exercises. Doing so will waste your time and won’t give you the best results.
  • Ensure that you use the correct form when doing these workouts to get all the benefits and not risk injury. The right way to perform each exercise is usually listed on the screen, so all you have to do is follow along with the modifier.
  • When you start to feel sore, it is best to take a day off and not work out until the muscle group feels recovered. This will help your body adjust to the movements of working out so that you don’t hurt yourself.
  • If you are new to working out, I always encourage my friends to exercise with someone else to keep one another motivated and on track. This is also a great option if you have someone more experienced in these types of workouts; they can help you with proper form and technique.

In the end, it all comes down to how motivated you are to get started on your workout plan. If you want to make real progress, you need to be consistent even when the going gets tough.

With that being said, don’t give up and always keep in mind why you are working out and what you want to achieve with your new lifestyle changes.


Additional Resources

Is Beachbody on Demand Worth It?

Learn more about Beachbody on Demand and everything that it comes with. Is this workout streaming service really worth your money?

How Does Beachbody on Demand Work?

You want to sign up for BOD but not sure what all comes with it? Find out the Pros and Cons of Beachbody on Demand. Plus, what type of equipment do you need to do the Beachbody on Demand workouts.

Is Beachbody on Demand Better Than a Gym?

Still debating on a Gym Membership or Beachbody on Demand Membership? Find out which one is really worth the money. We’ll go over the pros and cons of each. Plus, what is really possible with Beachbody on Demand.

The Best Beachbody on Demand Workouts

Are you looking for the most effective Beachbody on Demand workouts? While every Beachbody workout program will get you results, some have worked better than others. Here’s a list the best Beachbody on Demand workouts that have helped thousands to lose weight and reach their fitness goals.



Before using meal replacement shakes and exercising, I was obese and on track to having high blood pressure at the age of 25. I'm glad to say I lost 50 pounds and am living a healthier lifestyle than before. Now I like sharing what I learned when I first researched what meal replacement to drink and the best way to lose weight. Learn more about me here...

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