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Top 6 Beachbody On-Demand Programs for Beginners

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These Beachbody On-Demand home-based workout programs for beginners are designed to help you lose weight, build muscle, and get the best results possible!

Are you ready to lose weight and incorporate exercise into your life but you don’t know where to start?!

If you answered “yes” to this question then you are in the right place!  Trust me, I have been there. Personally, I didn’t really start working out on a regular basis until about 4 years ago.  I would do a few exercises at home here and there, but I wasn’t super passionate about it and I really didn’t know what the hell I was doing. I am going to share everything I know about the top 6 Beachbody On-Demand programs for beginners.

The Gym

At one point I tried going to the gym, but I quickly realized it wasn’t for me.  There were so many things I didn’t like about the gym that I even made a list of them!

  • Not knowing what to do.  I didn’t know how to use most of the machines and I have always struggled with making my own workout routine.
  • Hate sharing equipment with other people. I already had limited time and I hated waiting for someone else to be done.
  • Did not want to wake up even earlier than I already do to add on drive time there and back
  • I don’t want to talk to anyone while I workout.  I’m not there to chat about my kids and work.  I want to get my shit done and get out of there.

There is honestly probably more.  I just can’t think of them right now, but you get the point.  If you love going to the gym then “go for it, babe”! It’s just not my thing.

Working Out At Home with Beachbody On-Demand Programs for Beginners

A few years ago, I came across the Beachbody programs and I actually decided to become a coach.  I instantly fell in love with the workouts and nutrition programs!  They have been a complete game-changer for me. I was in decent shape when I started them and I really didn’t think that you could get an awesome workout from home.  I was so wrong!  Holy hell!  Some of these programs are intense!

After just a few months of consistently doing these Beachbody programs for beginners, I was in the best shape of my life.  Over the past 3 years, I have tried and completed several different programs.  I have personally done each one I will talk about below.  Each program has something different to bring to the table and that’s what I love about Beachbody.  You have endless workouts to choose from, so you will never get bored! After doing these programs for over 3 years, I still continue to get stronger and see changes in my body.

Now that I trash-talked the gym I will share my list of why I love working out from home with these Beachbody On-Demand programs for beginners.

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  • The workouts work!  If you pick a program and stick to it you will get amazing results!  I can guarantee it!
  • You will have your own personal trainer!  For every single program, you will have an instructor telling what workout to do each day with a calendar to follow.  They will be there with you for every exercise to help with form and talk you through it to keep you motivated!
  • You need minimal equipment.  When I first started off I had 2 sets of dumbbells, which were 5lbs and 10lbs.  As I got stronger and tried new programs I added to my collection, but you don’t need to do this right away.  Make it more affordable and purchase a few things here and there as your strength increases.
  • It’s cheap!  There are different payment options and packages.  To start you can try a 14-day free trial, or purchase 3 months, 6 months, or 1 year.  I personally pay for 1 year at a time and it’s under $100.  $100 for an entire year of workouts!  Compare that to the gym!
  • You don’t need to take a lot of time out of your day. All of the workouts I list will be 30-60 min.  If you are new to exercise, I would start with the 30 minutes workouts and work your way up from there.

                                                                      Beachbody On-Demand Nutrition Programs for Beginners

There are also 2 nutrition programs (along with many others) they offer.  I personally have used The Ultimate Portion Fix and the 2B Mindset.  I love both of them and have had great results using each one. It’s best to change up your nutrition plan frequently so you don’t get bored quickly. I will talk more in-depth about each nutrition program in another post, but for now, I have linked both of the above if you would like more info!

The best thing about Beachbody is there literally is something for everyone. I made this particular list for someone who is just starting their fitness journey and really isn’t sure where to start.  Some of these programs are harder than others, but they all have modifications to them.  There is always a person showing an easier way to do each move if you are unable to do what the instructor is doing.

I recommend picking one program and sticking to it!  Check each of them out beforehand, so you have a good idea of what to expect, but once you decide on one, go all in!! I have had amazing results with each of these and you will too!

If you need additional help with nutrition I have several posts with free information to help:

1. Clean Week

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Clean week, with trainer Megan Davies, is a great place to start if you are just beginning your fitness journey.  This program is one of the best Beachbody On-Demand programs for beginners.  It is very low impact, but you will still get in a good workout.  The entire program only lasts 7 days and the workouts are 30 minutes long each. They are a combination of core, cardio, and strength.


This program comes with a nutrition plan for the week that also includes 7 sample packets of Shakeology. If you like Shakeology you can order a month’s worth after that.  If you don’t purchase the Shakelogy you can try this protein powder that I typically order from Amazon. I love Shakeology as well, but it’s pricey.  If you aren’t ready to spend that kind of money I would recommend trying the one I recommended on Amazon.

Clean Week is a great short-term program to follow to jump-start your weight loss journey.  If you stick to the nutrition plan and workouts you will lose a few pounds, feel great, and have the motivation to try the more challenging programs.


The only equipment you need to begin this program is a set of light and medium dumbbells. I recommend starting with 5-10 lbs if you are just beginning. Several other girls and I did this program together and it was a lot of fun! I highly recommend getting a support group and getting others to join in!


2.  21 Day Fix and 21 Day Fix RealTime

21 Day Fix and 21 Day Fix RealTime were created by trainer Autumn Calabrese. I have not found one of her programs that I didn’t love. When I first joined the Beachbody community I started with 21 Day Fix.  I had amazing results!  I lost 8lbs in 21 days and I felt so much stronger.  It is amazing how much you can change your body and health in just 21 days!

There are 2 different versions of the 21 Day Fix.  The original 21 Day Fix has been out for several years and you have probably heard of it.  This program consists of 6 days of 30 minutes workouts.  The workouts are a combination of cardio and strength training.  21 Day Fix RealTime is very similar, except it was recorded live and the workouts change a little each day.  RealTime is 21 days of different workouts and the cast is more interactive with Autumn.  They are both great Beachbody On-Demand programs for beginners, but I prefer RealTime because I find it a little more fun.


This is a perfect place to start, even if you feel you are already in good shape.  If you are just getting started there are also modifications for every move.  You need minimal equipment.  I started with a set of 5lb and 10lb dumbbells and it was an amazing workout!


The nutrition program that goes along with the 21 Day Fix is the Ultimate Portion Fix.  It’s so simple to follow and you will get huge results if you stick to it.  Ultimate Portion Fix is a very structured program and it really takes the guesswork out of eating healthy.  This program not only teaches you to eat more whole nutritious foods, but it also teaches portion control.  Once you get the hang of it you have a whole new way of eating and it will come more natural over time.

3. 21 Day Fix Extreme and 21 Day Fix Extreme RealTime

21 Day Fix Extreme was designed by Autumn Calabrese and is meant to follow the completion of 21 Day Fix. I completed this program following 21 Day Fix and again I loved my results!  I felt so much stronger and saw more definition throughout my body.  Be warned though, Plyo is no joke!  It’s so tough, but you will feel amazing when it’s over!

The workout structure is very similar.  Extreme is just obviously harder.  The workouts are 30 minutes long and it includes a calendar to follow that has 6 different workouts throughout the week. Again, there is always a modifier to follow if you find yourself struggling. If you feel like you really need a break to follow the modifier for a few seconds and then hop back in.  You can also follow the modifier the entire workout if you struggle with some of the exercises.  Just keep working and you will continue to get stronger each week!

21 Day Fix Extreme RealTime is meant to follow 21 Day Fix RealTime.  It’s the same cast and the workouts are similar in structure.  With the RealTime programs, you will have a new workout every day, which I love!  I really like the cast too and it’s fun to see their results and how their bodies change over the course of these programs.


There are a few things that you will need to purchase to follow along with this program. 21 Day Fix recommends a set of B-Line Resistance Bands.  Personally, I love moves that incorporate the bands, so I highly recommend purchasing these.  If you choose 21 Day Fix RealTime you will also need a set of Resistance Loops. These loops are also required for 80 Day Obsession, so you will get tons of use out of them.  I love using these bands as well and they are very affordable, so I suggest purchasing these as well.

The only other equipment you need is your light and medium dumbbells. If the weights you are currently using start to feel easy I would recommend purchasing the next weight up to continue challenging yourself. This is how you will continue to see results and really gain muscle tone.


For both of these programs, it’s recommended to follow The Ultimate Portion Fix.  If you like a less structured nutrition plan then try 2B Mindset. Like I said above, both of these Beachbody On-Demand nutrition programs for beginners are amazing!  It’s important that you find what works best for you!


4. PiYo

PiYo is a combination of Pilates and yoga-inspired moves and it’s brought to you by Chalene Johnson.  This program will help you burn fat with cardio, strengthening, and lengthening all in one!  PiYo is a low impact workout that will help you build lean muscle, strengthen your core, and burn fat.  This is a much different style of moves compared to the programs I listed above.

Every workout contains a modifier you can follow until you increase your strength.  This program is great for any fitness level.  I love to switch up my workout routine and add in PiYo.  It makes you realize you can get in a great workout using only your body.  My favorite workout in this program is Core.  It is intense and will for sure leave your abs feeling it the next day!

PiYo is a complete 60-day program.  It consists of 30-45 min workouts 6 days a week. If you commit to this program for the entire 60 days you will be amazed at how strong and healthy you will feel.  This program comes with a calendar that will tell you exactly what workout to do each day to get maximum results.


The only equipment you need for PiYo is a yoga mat.  This is another reason it’s a great Beachbody On-Demand program for beginners.  No need to invest in expensive equipment.  If you decide to try the PiYo Strength Deluxe Edition you will need a set of Strength Slides.  These Strength Slides will also be required in 80 Day Obsession, so again if you move to that program eventually you will need to purchase these anyway.  Some of my favorite core moves include these slides.


The PiYo program has its own nutrition plan.  If you purchase Beachbody on Demand you will get access to every nutrition plan that goes along with each program.  I have never followed the nutrition plan for PiYo, but you should definitely check it out and see if it’s something you could stick with.  Each nutrition plan is listed under “Program Materials” for each program.  You can also follow The Ultimate Portion Fix or 2B Mindset if you prefer.



LIIFT4 is a combination of weightlifting and calorie-burning high-intensity (HIIT) cardio.  This program, that was designed by Joel Freeman, will help you build lean muscle and burn fat in just 4 days a week! The workouts range from 30-40 min and the entire program is 8 weeks long.

The first 6 weeks are focused on building, strengthening, and defining your entire body.  While the last 2 weeks go harder on HIIT and are meant to shred fat for a total body transformation.

This Beachbody On-Demand program is great for beginners because you can start with low weights and work your way up.  There are modifications for every move.  I also think it’s great for beginners because it’s only 4 days a week, so it may be more manageable for those of you trying to fit exercise into your schedule in the beginning.

LIIFT4 was and still is one of my favorite programs.  As I learn more about fitness, I have realized how important it is to build muscle and increase your strength to really change your body.  If you want a strong sexy figure you have to lift weights!  In order to keep seeing results, you have to keep increasing your weight.  LIIFT4 was a game-changer for me.  I had great results and I still continue to incorporate these workouts into my routine.


Joel recommends following The Ultimate Portion Fix for this program.  It really is a great program and so easy to follow.  You will notice that many of the Beachbody On-Demand programs for beginners follow this nutrition plan. Once you get used to those little containers you will never go back!  Joel does stress in this program to allow yourself the foods you love and not depriving yourself. As with any program, nutrition is so important and vital to getting your best results.  You cannot outwork a crappy diet!


The only equipment you need to get started is a set of light, medium, and heavy dumbbells.  I started with 5’s, 10’s, 12’s, and 15’s.  I recommend purchasing that next weight up because you will be surprised how quickly you gain muscle and are ready to move up to the next level!  If you plan to travel while doing this program I would recommend purchasing resistance bands to pack, so you have no excuse not to get your workout in!

6. 80 Day Obsession

80 Day Obsession, by Autumn Calabrese, is by far my favorite program!  I’m actually on my 3rd round of it right now!  I have seen amazing results from it.  This program will challenge you to the max, but you will feel so lean, strong, and confident when you are done! It is designed more towards women in the fact that the main focus areas are booty, legs, and abs.  Don’t worry though, your arms will be shredded as well!

80 Day Obsession is also shot in RealTime so it’s shot live and the same cast is there with you for the entire 80 days.  It’s amazing to see their transformations along the way.  You will also get to know all of them and it can be very entertaining.  We all could use that while working out! Right?!

This program is 80 days of different workouts ranging from 45-60 minutes.  80 Day Obsession is made up of 6 different workouts per week, so you have to commit to about an hour a day, 6 days a week. I do recommend completing 21 Day Fix prior to this program, as it will get you physically ready and used to incorporating exercise into your daily life.  Once you are used to the 30-minute workouts in 21 Day Fix it will be easier to bump that up to an hour or so. There are also modifications for each move throughout the entire 80 days.

Autumn breaks down this program into 3 Phases.  Each phase has 6 different workouts that she changes in order and intensity. Phase 1 is meant to increase strength while shedding fat, Phase 2 is all about building muscle and Phase 3 will help you shred out and get amazing results!

80 Day Obsession workouts:

  • Total Body Core
  • Booty
  • Cardio Core
  • AAA (Abs, Arms, & A#%)
  • Legs
  • Cardio Flow (Hell on Earth)
  • Roll and Release (Rest Day)


The recommended nutrition plan for 80 Day Obsession is similar to The Ultimate Portion Fix.  If you look under “program materials” you will find the plan that Autumn recommends.  It changes a little depending on what phase you are in. In Phase 2 you will add in a few more carbs on certain days that will help give you energy and will assist in building muscle. In the last week of the program, Autumn calls it “Peak Week”, you will notice a difference in containers as well.  This is meant to help you shred out for the very best results at the end of the 80 days!


For this program, you will need a light, medium, and heavy set of dumbbells.  I started with 10’s, 12’s, and 15’s.  You will also need Resistance Loops and Strength Slides.  All of these are a necessity for this program.  You will be amazed at what a great workout you can get in with these loops and sliders! It’s also recommended to have a yoga mat and foam roller, although you can definitely complete the program without these.


I hope this list helps you pick a program to get started with. These Beachbody On-Demand programs for beginners have completely changed my life and I’m confident if you pick a program and go all in, it will change yours too!  Thank you so much for checking out this post and please share with me how you feel about these programs I have listed. Of course, do not hesitate to contact me if you have any questions!

<3 Katie

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Hello! I'm Katie. I'm here to share my easy plant-based and vegan recipes with you. I want to show you that eating a plant-based diet and reaching and maintaining your optimal health does not have to be complicated or expensive.

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