4 Week Workout Plan at Home

While many people choose to go down the road of gym membership, special equipment and supplements, there are also those who like to keep them simple – eat less, but healthy and perform bodyweight exercises at the comfort of their home.

Doing this workout every day, you will start seeing improvements in your waistline size and overall body composition in less than a month! And while you will not get the body of your dreams in such a short period, we guarantee you that you will feel like you are one huge step closer to that goal.

Simple exercises that will transform your body in just 4 weeks at home, these program can be done anywhere.

4 Week Workout Plan at Home

4 Week Workout Plan at Home

Repeat this circuit 1-2 times for beginner, 3-5 times for advanced and rest for 60 seconds between sets.

Monday

  • Ten Squat Jumps
  • Thirty Second Plank
  • Fifteen Russian Twists
  • Thirty-five Jumping Jacks
  • Forty-five Lunge Kicks
  • Twenty-five Second Wall Sit
  • Forty Side Crunches
  • Twenty Second High Knees
  • Five Push Ups

Tuesday

  • Fifteen Second High Knees
  • Five Squat Jumps
  • Twenty Russian Twists
  • Forty-five Second Plank
  • Thirty Second Wall Sit
  • Ten Push Ups
  • Thirty-five Lunge Kicks
  • Twenty-five Jumping Jacks
  • Forty Side Crunches

Wednesday

  • Thirty Second Wall Sit
  • Forty-five Side Crunches
  • Twenty-five Second Plank
  • Five Lunge Kicks
  • Twenty Russian Twists
  • Thirty-five Jumping Jacks
  • Fifteen Push Ups
  • Forty Second High Knees
  • Ten Squat Jumps

Thursday

  • Five Squat Jumps
  • Thirty Russian Twists
  • Ten Push Ups
  • Twenty-five Second Wall Sit
  • Fifteen Lunge Kicks
  • Forty-five Side Crunches
  • Forty Second High Knees
  • Thirty-five Jumping Jacks
  • Twenty Second Plank

Friday

  • Twenty Russian Twists
  • Thirty-five Second Wall Sit
  • Ten Side Crunches
  • Thirty Second Plank
  • Forty Squat Jumps
  • Forty-five Lunge Kicks
  • Fifteen Push Ups
  • Twenty-five Second High Knees
  • Five Jumping Jacks

Saturday/Sunday

  • Rest

Cardio By Week (To be completed only on workout days)

  • Twenty second sprint, fifteen second jog (5x)
  • Thirty second sprint, forty second jog (6x)
  • Forty-five second sprint, sixty second jog (7x)
  • Sixty second sprint, forty-five second jog (8x)