Did you plan to join a gym as your new year resolution? But it seems risky as nowadays the spread of several viruses is at a peak. Due to this, we are facing the closure of gyms frequently which can affect the consistency. Nobody wants to take their fitness lightly and that’s how the idea of “Workout At Home” comes out to be a perfect fit. For beginners or refreshers, here’s a 4-week workout plan to get in the swing of gym life at home. These are some basic movements that will help to get the maximum benefit of the gym without the equipment at home.
Workout Plan – Week 1
Monday –
30 sec. to 40 sec. Jumping Jacks
30 sec. to 40 sec. High Plank
30 sec. to 40 sec. Squats
(Required Rounds – 4)
(Maximum Duration – 7/8 Minutes)
Tuesday – Rest
Wednesday –
30 sec. to 40 sec. Mountain Climbers
30 sec. to 40 sec. Knee Push-ups
30 sec. to 40 sec. Forward Lunges
(Required Rounds – 5)
(Maximum Duration – 11/12 Minutes)
Thursday – Rest
Friday – Rest
Saturday –
30 sec. to 40 sec. Jump Squats
30 sec. to 40 sec. Inchworms
30 sec. to 40 sec. High Knees
(Required Rounds – 4)
(Maximum Duration – 7/8 Minutes)
Sunday – Rest
Workout Plan – Week 2
Monday – Rest
Tuesday –
60 sec. Jumping Jacks
30 sec. to 40 sec. High Plank
60 sec. Squats
(Required Rounds – 3)
(Maximum Duration – 9/10 Minutes)
Wednesday – Rest
Thursday –
30 sec. to 40 sec. Knee Push-ups
30 sec. to 40 sec. Backward Lunges
30 sec. to 40 sec. 4-Count Burpees
(Required Rounds – 4)
(Maximum Duration – 7/8 Minutes)
Friday – Rest
Saturday –
30 sec. to 40 sec. High Knees
30 sec. to 40 sec. Bridge
30 sec. to 40 sec. Wall Sit
(Required Rounds – 5)
(Maximum Duration – 11/12 Minutes)
Sunday – Rest
Workout Plan – Week 3
Monday –
60 sec. Jumping Jacks
30 sec. to 40 sec. Low Plank
60 sec. Squats
(Required Rounds – 4)
(Maximum Duration – 13/13.5 Minutes)
Tuesday – Rest
Wednesday –
30 sec. to 40 sec. Knee Push-ups
30 sec. to 40 sec. Bridge
30 sec. to 40 sec. High Knees
(Required Round – 5)
(Maximum Duration – 11/12 Minutes)
Thursday – Rest
Friday –
60 sec. 4-count Burpees
30 sec. to 40 sec. Tricep Dips
30 sec. to 40 sec. Wall Sit
(Required Rounds – 4)
(Maximum Duration – 11/12 Minutes)
Saturday – Rest
Sunday – Rest
Workout Plan – Week 4
Monday –
60 sec. Jumping Jacks
30 sec. to 40 sec. Low Plank
30 sec. to 40 sec. Jump Squats
(Required Rounds – 5)
(Maximum Duration – 14/15 Minutes)
Tuesday – Rest
Wednesday –
30 sec. to 40 sec. High Knees
30 sec. to 40 sec. Inchworms
30 sec. to 40 sec. Forward Lunges
(Required Rounds – 6)
(Maximum Duration – 14/15 Minutes)
Thursday – Rest
Friday – Rest
Saturday –
60 sec. Knee Push-ups
30 sec. to 40 sec. Mountain Climbers
30 sec. to 40 sec. Wall Sit
(Required Rounds – 4)
(Maximum Duration – 11/12 Minutes)
Sunday – Rest
Why you should follow this 4-week workout plan?
● Short Term Goals are easy to achieve and good for a start. (For Beginners)
● It will develop healthy habits and make a pattern for beginners to stick along with it.
● You can get prepared for more personalized and long-term workout plans after initial training with this plan.
Don’t wait anymore for the perfect day to go to the gym and start winning the fitness goals today at home.