4 Week Workout Plan For Beginners

Transform your body in just 4 weeks with our at home 4 week workout plan designed for complete beginners.

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.

Over each week you will hit all the muscles in your body for a great all round workout. There are specific exercises for your abs, arms and legs in each workout so nothing gets left out.  

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

Transform your body in just 4 weeks with our at home 4 week workout plan designed for complete beginners.

Format – 3 station circuit

Time – 1 minute on, no rest

Rest – 30-60 seconds between circuits

Workout 1

 Squat Jumps

Mountain Climbers

Push Ups

Workout 2


Ab In Outs


Workout 3

High Knees


High To Low Plank

Workout 4

Walk Outs

Shoulder Taps


The exercises

Below are all of the exercise demos to make completing your 4 week transformation easier. 

1. Squat Jumps

2. Mountain Climbers

3. Push Ups

4. Burpees

5. Ab In Outs

6. Lunges

7. High Knees

8. V-sits

9. High To Low Plank

10. Walk Outs with jump

11. Shoulder Taps

12. Squats

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. 

hiit workouts

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The plan will help you learn new healthy habits, helping you to lose weight long into the future.

The program comes complete with a food guide, our HIIT workouts with videos and more that can all be done at home or at the gym.

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The 4 week workout plan you can do at home that is perfect if you are a complete beginner whos trying to get fit and lose weight. Full body HIIT cardio workout plan for weight loss.

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