30-day beginner fitness programme
Build stamina in 30 days
A beginner-friendly 30-day fitness programme: 8 chapters on cardio, strength, running, nutrition and recovery, plus a day-by-day challenge to put it all together.
One payment. Instant access.
All 8 chapters
- 01
Introduction to STAMINA 30
Understand stamina and endurance, the four foundations of fitness, and set your starting point with a first 10 to 15 minute walk.
- 02
Cardio Fundamentals
What cardio is, how to know your pace, and a simple 15-minute beginner cardio workout.
- 03
Building Cardiovascular Endurance
A 4-week endurance progression and a 20-minute workout to help you train longer.
- 04
Strength & Conditioning
Squats, push-ups, lunges and planks. A beginner strength workout you can do at home with no equipment.
- 05
Running & Stamina Training
Pacing, warming up, a walk-jog workout and a 4-week running progression.
- 06
Nutrition & Hydration
Carbs, protein and fats, the plate method, what to eat before and after training, and hydration habits.
- 07
Recovery, Sleep & Rest
Why sleep and rest days matter, active recovery, and signs you need more rest.
- 08
The 30-Day Fitness Challenge
Your full day-by-day plan across four weeks, a daily checklist and a final progress check on Day 30.
Who this is for
- Beginners starting their fitness journey
- Anyone who wants better stamina and endurance
- People who want to be more physically active
- Anyone who wants a structured 30-day routine
STAMINA 30
$4.99one payment, no subscription
- 8 chapters of lessons
- 30-Day Training Plan
- Workout Guide
- Nutrition Guide
- Progress Tracker
- Bonus Resources