If you haven’t got access to a gym and no equipment at home there are still plenty of exercises you can do to transform your body in a short space of time.
This 4 week home workout plan consists of just 12 bodyweight exercises split up into 4 workouts so you do just 3 per day.
Follow the plan as outlined below and supplement your training with daily steady state training such as walking to burn up extra calories and fat. Aim for 45 minutes a day as a minimum, every day of the week.
You can also combine this with our 7 day clean eating diet plan which you can get here for free.
To the workout.
How to follow the plan
Fit the 4 workouts in around your lifestyle, making sure you do each of the 4 workouts each week. It might look something like this;
Monday – workout 1
Tuesday – rest
Wednesday – workout 2
Thursday – workout 3
Friday – rest
Saturday – workout 4
Sunday – rest
Walk for 45 minutes every day
The plan is very easy to follow and each workout lasts less than 20 minutes.
Aim to do each exercise for 1 minute, you should be able to move from one exercise to the next without resting. If you need to rest that’s fine take as long as you need but make sure you try to beat your overall workout time on the next day.
Once you have completed each of the 3 exercises in the workout rest for 30-60 seconds and then repeat for 5 rounds.
As you get fitter through the 4 weeks try to reduce all rest times and increase how hard you work during each exercise.
It’s fun to challenge yourself and count how many repetitions of each exercise you can do and try to beat it on the next round or following week., Just remember to take a little note.
The 4 week workout plan
Format – 3 station circuit
Time – 1 minute on, no rest
Rest – 30-60 seconds between circuits
Ab In Outs
High To Low Plank
Below are all of the exercise demos to make completing your 4 week transformation easier.
1. Squat Jumps
2. Mountain Climbers
3. Push Ups
5. Ab In Outs
7. High Knees
9. High To Low Plank
10. Walk Outs with jump
11. Shoulder Taps
Get started asap so you can start reaping the rewards. Make sure you do all of the workouts each week while following the 7 day diet plan for faster results.