The Best BODi Beachbody Workout for Beginners: an Honest Ranking – Around the World "L" (2024)

The 2022 BOD program, "Fire and Flow," is my new top pick for best first Beachbody workout for beginners! Why? It's 6 days a week, 30 minutes a day, alternating between cardio and weightlifting "Fire" workouts with Jericho McMatthews, and slower, yoga-dance "Flow" videos with Elise Joan, meaning it's well-rounded and not overly intense -- yet effective.

"Fire and Flow" is truly "All Levels," in that every workout features a modifier to make moves easier, and a mod up as well. The fitness results of slim, lean muscle and body mobility from this program are excellent, and I highly recommend trying it.

The beloved 2019 Autumn Calabrese "Beginner" level program, "21 Day Fix," is 3 weeks long, at 30 minutes a day, for 7 days a week (with one yoga and one pilates day, which are easier than the cardio and weightlifting days).

"21DF" is THE classic first Beachbody program because it has such simple yet effective moves, and an easy-to-follow strucutre. It's so popular and enduring for a reason: it provides great results in an accessible way.

The warnings I'd give if you do it, however, are to add extra modifications to not do the the intense "Surrenders" exercise in Week 1, and to add in extra rest days.

Looking for NO impact workouts? "4 Weeks for Every Body" is a 2022 "All-Levels" program by Autumn Calabrese that runs just 4 days a week, 30 minutes a day for four weeks. (One of the three rest days, you're directed to do another style of workout of your choice, such as going on a walk.)

What I liked about "4WFEB" is that it is truly appropriate for beginner levels because it's slower, zero impact, and has many modifications.

My concern, however, in recommending it, is that its slow "eccentric" movements (where you're holding lighter weights for longer time) can drive impatient people like myself batty. If you've never done a Beachbody program before, this may not provide the zesty "cleansed" feeling that a good cardio and classic weightlifting program does.

Though "645" is technically an "Intermediate" program, if you already have some base in fitness, and are just a beginner to online workouts, this is a wonderful program to try. Why? Because of its slow pace, huge emphasis on fitness education (learning how your body works), and undeniable results.

I also adore Amoila Cesar and his banter with the cast -- though his irreverent style isn't for everyone. A warning: you do need to be able to put in the time commitment to complete "645" -- it's a full 45 minutes, 6 days a week, for 3 months! Given the slow pace (with long speeches about correct form), you'll need patience and fortitude to finish -- but the outcome is worth it.

When people ask me what my favorite Beachbody program is, I usually say "Muscle Burns Fat" #mbf, the 2020 program with Megan Davies. Again, this is technically an "Intermediate" program, but if you have some base in fitness, you will likely be able to complete it -- and be motivated to do so, because the trainer's spirit and the music and moves are so good!

"Muscle Burns Fat" runs for 30 minutes, 7 days a week, for 3 weeks. It features a "Bod Rope" cordless jump rope, which I found added great pizzaz. As with any 7-day Beachbody program, I do advise adding at least one extra rest day, especially as a beginner.

So... "Job 1" with Jennifer Jacobs (2022) is technically "All Levels," and runs just 20 minutes a day, 5 days a week, for 4 weeks -- so why did I rank it below several "Intermediate" programs? I feel strongly that "Job 1" needs to be used with caution for beginners, and in fact is much more appropriate for higher levels.

Why? There is no cast -- just the trainer -- so modifications down are often first just verbally explained, and demonstrated too late to be safe for someone who needs them. Further, the short 20-minute time frame means moves are sometimes rushed, and thus "Job 1" became one of the few Beachbody programs that injured me; I tweaked my back in the last week from a speedy move that didn't have adequate warm-up. This program isn't terrible, but it needs to be used carefully.

Shaun T's 2021 dance fitness program, "Let's Get Up," is technically a "Beginner" program, but I actually found it very chalenging to keep up with the fast side to side moves set to music -- even though I adored the program, and it made me smile, and feel great!

I would therefore only recommend "LGU" to a beginner if you're ok adding your own modifications (ex: doing a dance at half speed), because the on-camera modifier wasn't enough to make the pace manageable. The program is six days a week for a month, and is joy incarnate -- and a little spicy.

Like "21 Day Fix," the 2018 Joel Freeman weightlifting and HIIT program, "LIIFT4" has stood the test of time, and remains incredibly popular, years later. It runs 30-40 minutes a day for 4 days a week over 8 weeks, and contains a "core block" of ab work every video.

Now, if "LIIFT4" is "Intermediate" level, why am I adding it to this list of beginner options? The reason is that the moves are extremely simple and straightforward, and repeat in similar forms every week. Like #mbf, if you have some base of fitness, you'll be able to do this program and get good muscle-building results. I will warn that the HIIT (High-Intensity Interval Training) can get intense, though, so don't hesitate to add your own modifications.

Update: I just finished "LIFT MORE," the sequel, which is "All Levels," and in many ways is an even better fit for beginners than "LIIFT4." See my full LIIFT MORE Beachbody review here!

Though "30 Day Breakaway" with Idalis Velazquez is categorized as an "Intermedidate" program, I'm adding it to this list of beginner options because it's Beachbody's only running program, and if ramping up to run a 5k is your jam, this is the program for you. It's also gorgeously filmed outside.

I need to give a big warning about "30DBA," however. It was one of only two BOD programs that injured me, and the reason is that its warm-ups are mostly housed in separate videos than its workouts. Unfortunately, this means that many people (my foolish self included) will skip them, and thus not be adequately limber -- causing injury. Use ample caution with "30 Day Breakaway," listen to your body, and don't skip the warm-ups and cool-downs.

I was on the fence about including this 9-week, 5 days a week for 20-30 minutes a day "Intermediate" level program, but the first weeks are really closer to "Beginner," and difficulty ramps up over time, so it fits here.

The main issue with "9 Week Control Freak," a program which I overall loved, is that it requres a LOT of equipment, and for that reason, I'd suggest that this be a second Beachbody program at the earliest -- not one's first. It would actually go quite well after "21 Day Fix," if you decide you like Autumn.

The good news is that this program comes with another version of the workouts which require less equipment, entitled, "Off the Wall" -- but there are far fewer videos for that version, and they require repeating.

Want a handy chart of every Beachbody on Demand workout I've reviewed in detail, with overviews, features, and a summary of the pros and cons of each? Here it is -- and I'm always updating it as I finish new programs.

The chart linked here includes the more difficult -- and even "Advanced" level programs, so if you graduate past the beginner state, click on over there for the next chapter of your fitness development.