The Only Beginner Fat Loss Workout Plan You Need
Let's talk about what you really want: not just to lose weight, but to lose fat. There's a big difference. Losing weight can mean losing water and precious muscle, but fat loss is about changing your body composition to build a stronger, leaner, and more toned physique. This is why the number on the scale doesn't tell the whole story. To achieve this, you need a strategy that prioritizes building muscle while burning fat. This article provides exactly that—a comprehensive beginner fat loss workout plan designed for real, visible results. It’s your starting point for building a body that’s as strong as it feels, one effective workout at a time.
Key Takeaways
Build Muscle to Burn More Fat: Make strength training your priority. Lifting weights or using your bodyweight builds lean muscle, which turns your body into a more efficient, calorie-burning machine around the clock.
Fuel Your Body and Plan for Rest: You can't out-train a poor diet, so focus on eating enough protein to support muscle repair. Just as importantly, schedule rest days—they're when your body actually gets stronger.
Look Beyond the Scale for Progress: The scale can be misleading because muscle is denser than fat. Instead, track your success by taking progress photos, noticing how your clothes fit, and celebrating your strength gains in the gym.
What Is a Beginner Fat Loss Workout Plan?
If you're just starting your fitness journey, the term "workout plan" might sound intimidating, but it's simpler than you think. A beginner fat loss workout plan is really just a roadmap for your week that helps you move your body consistently and effectively. The goal isn't to spend hours in the gym every day. Instead, it's about creating a smart, sustainable routine that combines different types of exercise to help you burn fat, build strength, and feel amazing.
The most effective plans for fat loss blend strength training with cardiovascular exercise. This one-two punch is what delivers real, lasting results. Strength training builds lean muscle, which turns your body into a more efficient fat-burning machine, while cardio torches calories and improves your heart health. A good starting point is aiming for three to five workouts per week. This gives your body enough stimulus to change and enough time to recover. At Armourbody, our classes are designed to give you that perfect mix of strength and cardio in every single 50-minute session, taking the guesswork out of planning your week. You just show up, and we guide you through a workout that hits all the right notes for fat loss. You can check out our class schedule to see how it all fits together.
The Building Blocks of an Effective Fat Loss Workout
Think of your workout plan as having two key ingredients: strength training and cardio. You need both for a successful fat loss recipe. Strength training is your long-term investment. By lifting weights or using your body weight to build muscle, you increase your resting metabolic rate. This means you burn more calories throughout the day, even when you're resting on the couch.
Cardio, on the other hand, is fantastic for burning a significant number of calories in a shorter period. A balanced routine typically includes a few strength-focused days and a couple of cardio sessions each week. And don't forget the most underrated component: rest. Your muscles need time to repair and grow stronger, so scheduling one to two rest days is just as important as the workouts themselves.
Fat Loss vs. Other Fitness Goals: What's the Difference?
Let's clear up a common point of confusion: fat loss is not the same as weight loss. When the number on the scale goes down, that "weight" can be a mix of fat, water, and even muscle. The real goal for most of us is to lose fat while preserving or even building lean muscle. This is what changes your body composition and creates a stronger, more toned physique.
This is also why you shouldn't live and die by the scale. Muscle is denser than fat, so as you get stronger, you might notice your clothes fit better and you look leaner, even if your total weight doesn't change much. Focusing on fat loss means you're prioritizing a healthy, sustainable change over a quick drop on the scale.
What Exercises Should a Beginner Focus On?
When your goal is fat loss, not all exercise is created equal. The key isn't just to burn calories during your workout, but to build a stronger, more efficient metabolism that works for you around the clock. The most effective approach combines two powerful elements: strength training and cardio. Think of them as a one-two punch for fat loss. Strength training builds lean muscle, which acts like your body's fat-burning engine, while cardio torches calories and improves your heart health.
This combination is the foundation of every workout we do at Armourbody. By integrating strength circuits with cardio intervals, we make sure every minute of your time is spent working toward your goal. Instead of trying to figure out how to piece together different workouts, you get a balanced, high-energy session designed for maximum results. The best part? You don’t have to be an expert to start. The best exercises for beginners are foundational movements that build a solid base for your fitness journey.
Strength Training 101
Let’s get one thing straight: strength training is your secret weapon for fat loss. While cardio burns calories during your workout, building muscle helps you burn more calories all day long, even when you’re resting. That’s because muscle is metabolically active tissue. The more you have, the higher your resting metabolism.
For beginners, the best place to start is with compound exercises—moves that work multiple muscle groups at once. This is way more efficient than trying to isolate tiny muscles. Focus on mastering these five foundational movements:
Squats: The king of lower-body exercises.
Lunges: Great for balance and single-leg strength.
Rows: Essential for a strong back and good posture.
Push-ups: A total-body classic. Start on your knees or against a wall if you need to!
Planks: The ultimate core-strengthening move.
Cardio That Actually Works for Beginners
Cardio is fantastic for burning calories and improving your endurance. The official recommendation is to aim for at least 150 minutes of moderate-intensity cardio each week, but don't let that number intimidate you. Start where you are and gradually build up. The most important thing is to find a type of cardio you don't hate.
Forget spending hours plodding on a treadmill. High-Intensity Interval Training (HIIT) is one of the most effective and time-efficient ways to get your cardio in. HIIT workouts involve short bursts of all-out effort followed by brief recovery periods. This method keeps your heart rate up and helps you burn more fat in less time. It’s the perfect way to get the cardiovascular benefits you need without the boredom.
No Equipment? No Problem: Essential Bodyweight Moves
You don't need a room full of dumbbells and complicated machines to get a great workout. In fact, the most important piece of equipment you have is your own body. Bodyweight exercises are perfect for beginners because they help you build a strong foundation and master proper form before adding external weight.
The best part is that you already know the most effective moves: push-ups, squats, lunges, and planks. These exercises are incredibly versatile and can be modified to match any fitness level. By focusing on these simple, powerful movements, you can build strength, burn fat, and improve your overall fitness from anywhere. At Armourbody, we build every class around these core principles, showing you how to get incredible results with foundational exercises in a motivating group environment.
How Often Should You Work Out to Lose Fat?
When you’re ready to get serious about fat loss, one of the first questions that comes up is, "How much time do I actually need to spend at the gym?" The good news is, you don’t need to live there to see results. The sweet spot for most beginners is a consistent 3 to 5 workouts per week.
This frequency gives you the perfect balance. It’s enough to challenge your body to burn fat and build muscle, but it also gives you crucial time to recover and avoid burnout. Remember, consistency is the name of the game. A realistic schedule you can stick with for months is far more effective than going all-out for one week and then quitting. The key is to find a routine that mixes effective strength training with heart-pumping cardio, which is exactly how we structure our classes at Armourbody. By combining both, you get a powerful, efficient workout every single time you show up.
Finding Your Weekly Workout Rhythm
Creating a schedule you can actually stick to is the first step toward success. A great starting point is to plan for 2-3 days of strength training and 2 days of cardio each week. If you were working out on your own, you might split your strength days into an upper body day, a lower body day, and a full-body day. This approach ensures you’re working all your major muscle groups without overtraining them.
The beauty of a group fitness class like ours is that we take the guesswork out of it for you. Every 50-minute Armourbody session is a full-body workout that blends strength circuits and cardio intervals, so you’re hitting all your goals in one efficient class. All you have to do is find a class time that works for you and show up.
How Long Should Your Workouts Be?
Forget the idea that you need to spend hours at the gym. For real, sustainable fat loss, the goal is quality over quantity. General guidelines suggest aiming for at least 150 minutes of moderate exercise per week, plus a couple of days of strength training. You can easily break this down into manageable sessions. Think 30 minutes five days a week, or about 50 minutes three days a week.
This is why our 50-minute classes are so effective. They are specifically designed to give you the most bang for your buck, pushing you through intense work periods that build muscle and burn fat efficiently. You get in, work hard, and get on with your day. It proves that a powerful, results-driven workout doesn’t have to take over your entire life.
Why Rest Days Are Your Secret Weapon
It might sound counterintuitive, but your rest days are just as important as your workout days. Think of them as part of the plan, not a break from it. When you train, you create tiny micro-tears in your muscle fibers. It’s during rest that your body gets to work repairing those tears, which is how your muscles grow stronger and more defined. Skipping rest days can lead to overtraining, injury, and burnout.
Aim for at least one or two rest days per week. This doesn't mean you have to be glued to the couch. Active recovery, like a gentle walk, stretching, or foam rolling, can help ease soreness and improve flexibility. And don’t forget about sleep! Getting 7-9 hours of quality sleep each night is one of the best things you can do to support your body’s recovery process and keep your energy levels high for your next workout.
Build Your First Week's Workout Schedule
Consistency is the name of the game when it comes to fat loss. Having a plan takes the guesswork out of your week and helps you build a routine that sticks. The goal isn't to be perfect from day one; it's to show up for yourself regularly. A balanced schedule mixes strength training to build metabolism-supporting muscle with cardio to burn calories and improve heart health. Think of it as your roadmap for the week. At Armourbody, every class on our schedule is designed to give you this perfect blend, but if you're starting on your own, here’s how you can structure your first week for success.
A Sample Schedule to Get You Started
Jumping into a new routine can feel overwhelming, so let's keep it simple. Aim for around five days of activity, making sure to include rest days for recovery. A great gym routine for weight loss doesn't require you to spend hours at the gym. Instead, it focuses on quality movement.
Here’s a sample schedule to get you going:
Monday: Full-Body Strength
Tuesday: Cardio (30-minute walk, jog, or bike ride)
Wednesday: Active Recovery (stretching or a gentle walk)
Thursday: Lower-Body Strength
Friday: Upper-Body Strength & Core
Saturday: Fun Activity (hike, swim, or a group fitness class)
Sunday: Full Rest
The Secret to Getting Stronger: Progressive Overload
To see real change, you have to give your body a reason to adapt. That’s where progressive overload comes in. It sounds technical, but it just means gradually making your workouts more challenging over time. If you do the same thing forever, your body gets efficient and stops changing. By regularly increasing the demand, you continuously build muscle and burn fat. This principle of progressive overload is key to long-term results. You can do this by lifting slightly heavier weights, adding an extra rep to your set, or shortening your rest periods. Every four weeks or so, try to switch things up to keep your body guessing.
Don't Skip This: The Perfect Warm-Up and Cool-Down
Think of your warm-up and cool-down as the essential bookends to your workout. A good warm-up prepares your body for what's to come by increasing blood flow and getting your muscles ready to work, which can help prevent injury. Think 5-10 minutes of light cardio and dynamic stretches like leg swings and arm circles. After your workout, a cool-down helps your body gradually return to a resting state. This is the perfect time for static stretching (holding stretches for 20-30 seconds) to improve flexibility and reduce muscle soreness. Making time for a proper warm-up and cool-down is a non-negotiable act of self-care that supports your recovery and keeps you feeling good.
How Nutrition Fuels Your Fat Loss Success
Let’s be real: you can’t out-train a poor diet. The hard work you put in during our 50-minute classes at Armourbody deserves to be supported by what you do in the kitchen. Think of nutrition not as a set of restrictive rules, but as the fuel that powers your workouts and helps your body rebuild stronger. When you’re pushing yourself through strength circuits and cardio intervals, your body needs the right nutrients to perform, recover, and ultimately, burn fat effectively. Getting a handle on a few key principles will make all the difference, turning your effort in the gym into visible, lasting results. It’s about working smarter, not just harder, and that starts with your plate.
Understanding the Calorie Deficit (Without the Headache)
The basic science of fat loss comes down to a simple concept: the calorie deficit. It just means you need to burn more calories than you consume. To lose fat, you should generally eat fewer calories than your body uses each day. This doesn't mean you have to starve yourself or meticulously count every single calorie. For a beginner, it’s more about making mindful choices. Think about swapping soda for water, choosing grilled chicken over fried, or being aware of your portion sizes. Small, consistent changes add up to create a natural deficit without the stress of complex tracking, allowing your body to start using its fat stores for energy.
Why Protein Is Your Best Friend for Fat Loss
If you’re going to focus on one nutrient, make it protein. Protein is essential for repairing and building the lean muscle you’re working so hard to develop at Armourbody. The more muscle you have, the more calories your body burns at rest. Protein also helps you feel fuller for longer, which makes it easier to stick to your calorie deficit. A good rule of thumb is to eat about 0.8 grams of protein for every pound you weigh. You can easily hit this target by including sources like chicken, fish, eggs, Greek yogurt, or tofu in every meal.
What to Eat Before and After Your Workout
Timing your meals around your workout can have a huge impact on your energy and recovery. You wouldn't drive a car on an empty tank, so don't ask your body to power through a high-intensity workout without fuel. Aim to eat 1-2 hours before your workout and again within an hour afterward. Before your session, focus on complex carbohydrates for sustained energy, like a banana or a small bowl of oatmeal. After, you’ll want a mix of protein and carbs to replenish your energy stores and help your muscles repair. A protein shake or a meal like grilled salmon with quinoa works perfectly.
Common Nutrition Myths You Need to Ignore
The world of nutrition is full of confusing and often conflicting advice. It’s easy to get sidetracked by promises of quick fixes, but the truth is there’s no magic pill for fat loss. Sustainable results come from consistency, not from extreme diets or eliminating entire food groups. It’s also important to have realistic expectations. Healthy, lasting fat loss is a gradual process, so you should aim for 1-2 pounds per week. Forget the "all or nothing" mindset. Instead, focus on building healthy habits one meal at a time. Your journey is unique to you, so be patient with yourself and celebrate your progress along the way.
Common Beginner Mistakes to Avoid
Starting a new fitness plan is exciting, but it's easy to get tripped up by a few common hurdles. Knowing what not to do is just as important as having the right workout plan. Let's walk through some of the most frequent mistakes so you can sidestep them and build momentum that lasts.
Expecting Too Much, Too Soon
It’s natural to want to see results yesterday. But setting unrealistic expectations can lead to burnout and disappointment. Instead of aiming to lose 10 pounds in a week, focus on a sustainable pace. A healthy and achievable goal is to aim for one to two pounds of weight loss per week. This approach helps you build lasting habits rather than chasing a quick fix that won't stick. Think of this as a long-term investment in your health. Celebrate small wins along the way, like finishing a tough workout or adding a little more weight to your lift. These victories build the foundation for incredible, lasting change.
The Myth of "Spot Reducing" Fat
We’ve all been there—doing endless crunches hoping for a flat stomach. Unfortunately, you can't choose where your body loses fat. The concept of spot reduction is a myth; when you lose fat, you lose it from all over your body, not just one specific area. The good news? You can strengthen and build specific muscles. While you can't crunch away belly fat, you can build strong core muscles. Full-body workouts are your best bet because they burn more calories overall, leading to the toned, strong physique you're working toward.
Forgetting About Proper Form
When the music is pumping and you’re feeling the burn, it’s tempting to rush through your reps. But quality always beats quantity. Focusing on proper exercise form is one of the most important things you can do as a beginner. Good form ensures you’re working the right muscles and, more importantly, helps prevent injuries that could sideline your progress. It’s always better to use a lighter weight or slow down to perform a move correctly than to lift heavy with bad technique. This is where having a coach is invaluable—they can provide real-time feedback to keep you safe and effective.
Skipping Your Recovery Days
The "go hard every day" mindset can be tempting, but it's a fast track to burnout. Your muscles don't get stronger during your workout; they get stronger when you rest. Rest days are when your body repairs the muscle fibers you broke down, allowing them to rebuild bigger and stronger. As a general rule, you should wait at least 48 hours before training the same muscle group again. Active recovery, like a light walk or stretching, can be great, but don't be afraid to take a complete day off. Listening to your body is a skill, and honoring its need for rest is crucial for long-term success.
How to Track Progress Beyond the Scale
It’s easy to get fixated on the number on the scale. We’ve all been there, hoping for a specific number to validate all our hard work. But here’s the truth: the scale only tells a tiny part of your story. When you start a new fitness plan, especially one focused on building strength and burning fat like the workouts we do at Armourbody, your body goes through incredible changes that a scale simply can’t measure.
Focusing only on weight can be misleading and, honestly, a little demoralizing. True progress is about so much more. It’s about how you feel, how your clothes fit, and how much stronger you’re becoming every single day. Let’s look at some better, more empowering ways to see just how far you’ve come.
Using Photos and Measurements to See Real Change
One of the most powerful ways to see your progress is to document it visually. The scale might not budge, but a picture can show you the real changes happening to your body composition. Try taking photos from the front, side, and back every four weeks. Wear the same outfit and stand in the same spot with similar lighting to get a clear comparison. You’ll be amazed at the differences you see over time.
Along with photos, taking body measurements can provide concrete data. Grab a soft measuring tape and record the circumference of your waist, hips, chest, arms, and thighs. Just like with photos, consistency is key. Measuring your progress this way helps you see where you’re losing inches and gaining muscle definition, offering a much more accurate picture of your fat loss journey.
Celebrating Your Wins: Tracking Strength Gains
Remember that first class when a 15-pound dumbbell felt like a ton of bricks? Now, you might be grabbing the 25s without a second thought. That’s progress! Tracking your strength gains is a fantastic way to measure your success. Keep a small notebook or use an app to jot down the weights you’re lifting or how many reps you complete in a circuit.
At Armourbody, our workouts are designed to make you stronger. When you can hold a plank for 10 seconds longer, finish a cardio interval without slowing down, or add a little more weight to your squat, you should celebrate those victories. These performance-based goals prove that your body is adapting and getting more powerful, which is a huge win.
Tuning Into Your Energy Levels
How you feel day-to-day is one of the most important indicators of progress. Before you started working out, did you hit that 3 p.m. slump hard? Now, you might find you have steady energy all day long. Notice if you’re sleeping more soundly, feeling less stressed, or just have a brighter mood overall. These are all signs that your new routine is having a positive impact on your health.
Fitness isn’t just about what happens inside the gym; it’s about improving your quality of life outside of it. When you have the energy to play with your kids, tackle a big project at work, or simply enjoy your weekend without feeling exhausted, you know your hard work is paying off in the most meaningful way.
Why the Scale Can Be Deceiving (Muscle vs. Fat)
Here’s a fitness fact that can save you a lot of frustration: muscle is denser than fat. This means that a pound of muscle takes up less space than a pound of fat. As you start strength training, you’ll be building lean muscle while simultaneously burning fat. This is exactly what you want for a strong, toned physique and a faster metabolism.
Because you’re gaining muscle weight as you lose fat weight, the number on the scale might stay the same or even go up slightly. Don’t panic! This is a sign that you’re successfully changing your body composition for the better. Your clothes will start to fit differently, and you’ll look and feel leaner, even if the scale doesn’t reflect it right away.
What Equipment Do You Really Need?
One of the biggest myths in fitness is that you need a room full of expensive equipment to get real results. The truth is, you can start a powerful fat loss journey with very little. It’s all about choosing the right tools for your goals, your space, and your budget. Whether you’re using your own bodyweight or building a small at-home setup, consistency is what truly matters. Let’s break down what you actually need to get started.
The Armourbody Way: All You Need Is You
Before you even think about weights, let’s talk about the most effective tool you already own: your body. At Armourbody, we build our foundation on mastering fundamental movements without any equipment at all. Bodyweight exercises like squats, push-ups, and lunges are incredible for building strength and burning fat, especially when you’re just starting out. Focusing on these moves first allows you to perfect your form and build a strong base. An effective beginner workout plan often emphasizes these routines because they teach your body proper technique, which is crucial for preventing injury and making progress later on. So, if you have a floor, you have a gym.
Your At-Home Workout Starter Kit
If you’re ready to add a little something extra to your home routine, you don’t need much. A few key pieces can make a huge difference without taking over your living room. A set of dumbbells is a great first step, as they’re versatile enough for countless exercises that target every muscle group. Adding resistance bands is another smart move; they’re perfect for both warm-ups and adding an extra challenge to bodyweight moves. Finally, a good yoga mat provides comfort and a dedicated space for your workout. An 8-week fat loss workout can easily be built around these simple tools, helping you establish positive habits from the comfort of home.
Gym vs. Home: Which Is Right for You?
The "best" place to work out is wherever you'll actually do it. Home workouts offer amazing flexibility and convenience—you can’t beat a zero-minute commute. However, a gym environment provides structure, community, and a wide variety of equipment that can be really helpful for learning. For instance, a gym machine workout plan is fantastic for beginners because the machines guide your movements and often have instructions printed right on them. If you thrive on the energy of others and want access to more tools and expert guidance, a gym like Armourbody might be the perfect fit to keep you motivated and pushing forward.
How to Stay Motivated for the Long Haul
Motivation isn't a magic spark that you either have or you don't. It's a fire you have to build and tend to. Some days it will burn bright, and other days it will feel like a faint ember. The key to long-term success isn't waiting for motivation to strike; it's creating a system of habits and a resilient mindset that keep you showing up even when you don't feel like it.
Lasting change comes from consistency, not a few weeks of intense effort. It’s about learning to enjoy the process, celebrating small wins, and being kind to yourself when you face a setback. By focusing on building solid habits, knowing when to challenge yourself, pushing through plateaus, and shifting your perspective, you can turn fitness from a temporary goal into a permanent part of who you are. Let’s get into how you can build that fire.
Building Habits That Actually Stick
The secret to consistency is to make your workouts a non-negotiable part of your routine. Start by scheduling them in your calendar just like a doctor's appointment. If you’re just beginning, commit to a realistic number of classes, like two or three a week. The goal is to build momentum, not burn out. Another powerful tool is to track your progress with photos. The scale doesn't always tell the whole story, but seeing visual changes in pictures can be incredibly encouraging. Finding a community that holds you accountable makes a huge difference, which is why showing up to a group class at Armourbody can be the single best habit you build.
When to Level Up: Signs You're Ready for a Challenge
Your body is smart—it adapts to the work you put in. That means the workout that left you breathless a month ago might feel like a warm-up today. That’s a good thing! It’s a sign of progress. You’ll know you’re ready for a new challenge when you’re no longer feeling sore, the exercises feel easier, or you’re simply getting bored. This is your cue to level up. Try grabbing a heavier set of dumbbells, pushing your pace on the treadmill, or focusing on perfecting your form. At Armourbody, our workouts are designed to be different every day, which helps you avoid this kind of fitness rut and ensures all your muscle groups are being worked.
Stuck? How to Break Through a Fitness Plateau
Hitting a plateau is a completely normal part of any fitness journey. It’s that frustrating point where your progress seems to stall despite your consistent efforts. Don’t panic—this is just a signal that your body has adapted and it’s time to switch things up. When you hit a slump, it’s time to reassess your strategy. You can break through by increasing the intensity of your workouts, trying a different class time to shake up your routine, or taking an honest look at your nutrition and sleep. A plateau isn’t a sign of failure; it’s an opportunity to challenge your body in a new way and reignite your progress.
Playing the Long Game: Turning Fitness Into a Lifestyle
Fat loss is a goal, but fitness is a lifestyle. To stay motivated for good, you need to shift your mindset from a short-term fix to a long-term commitment to your health. The key is to find joy in movement. While our high-intensity classes are designed for results, it’s also important to incorporate other activities you love. Go for a hike, take a dance class, or play a sport with friends. When you stop seeing exercise as a punishment for what you ate and start seeing it as a celebration of what your body can do, everything changes. Committing to a consistent schedule is the first step toward making fitness an effortless part of your life.
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Frequently Asked Questions
What if I can only work out twice a week? Is it even worth it? Absolutely. Don't fall into the trap of thinking you need to follow a perfect plan or it's not worth doing at all. Consistency is far more important than frequency, especially when you're starting out. Two great, focused workouts a week are infinitely better than zero. This is about building a sustainable habit, and if two days is what you can realistically commit to, that's a fantastic place to start.
I'm worried that lifting weights will make me look bulky. Is that true? This is one of the most common myths out there, and I'm happy to clear it up. Building significant muscle bulk is incredibly difficult and requires a very specific, high-volume training and nutrition plan. For most of us, strength training builds lean, dense muscle that creates a toned, strong physique. This lean muscle is your best friend for fat loss because it increases your metabolism, helping you burn more calories all day long.
How long will it be before I start seeing results from my workouts? You'll likely feel the results before you see them. Things like having more energy, sleeping better, and feeling stronger can happen within the first couple of weeks. Visible changes, like your clothes fitting differently or seeing more definition, typically take a bit more time and consistency—often around four to eight weeks. Remember to track your progress with photos and measurements, as the scale doesn't always tell the full story.
What's more important for fat loss: my diet or my workouts? Think of them as a team that can't win without each other. You can't out-train a poor diet, and even the best diet won't build a strong, toned body on its own. Your workouts are what build metabolism-revving muscle and burn calories, while your nutrition provides the fuel for those workouts and creates the calorie deficit needed for fat loss. For the best, most lasting results, you truly need to focus on both.
I'm so sore after my first few workouts. Did I do something wrong? Not at all! Feeling sore a day or two after a new workout is completely normal. It's called Delayed Onset Muscle Soreness (DOMS), and it's just a sign that you've challenged your muscles in a new way. As your body adapts to the new routine, the soreness will become less intense. The best things you can do are to keep moving with some light activity like walking, gently stretch, and make sure you're getting enough rest.