100% Free
100% Free
Starting fitness should not require a paid app or expensive equipment. This beginner home workout plan gives you a simple 4-week routine using basic bodyweight exercises, with rest days and gradual progression built in.
| Week | Sessions | Circuits | Duration |
|---|---|---|---|
| Week 1 | Mon / Wed / Fri | 2 circuits | ~20 min |
| Week 2 | Mon / Wed / Fri | 2 circuits | ~25 min |
| Week 3 | Mon / Wed / Sat | 3 circuits | ~30 min |
| Week 4 | Mon / Wed / Sat | 3 circuits | ~35 min |
Rest 60 seconds between exercises, 90 seconds between circuits. Always warm up 5 minutes first (march in place, arm circles, hip circles) and cool down with 5 minutes stretching.
Feet shoulder-width apart. Bend knees and lower hips as if sitting back into a chair. Keep chest up and heels on the floor. Return to standing. Works quads, glutes and core.
Start against a wall or with knees on the floor. Lower chest towards surface, then push back. Progress to standard push-ups when comfortable. Works chest, shoulders and triceps.
Lie on your back, feet flat on floor, knees bent. Push hips up until body forms a straight line from knees to shoulders. Hold 1 second at top. Works glutes and lower back.
March in place lifting knees to hip height, arms swinging naturally. Gently raises heart rate and builds hip flexor strength.
On forearms or knees to start. Keep hips level — don't let them drop or rise. Builds core stability.
Lie face down, arms extended. Lift arms and legs a few inches, hold 2 seconds, lower. Strengthens lower back and glutes.
Increase reps and add a third circuit. Progress when ready:
Continue by adding a 4th session, reducing rest time, or progressing to harder exercise variations. Consistency over weeks and months produces results — any individual session is less important than showing up regularly.
Calculate your calorie needs to fuel your workouts — free tool.
Start with about 20 minutes per session in week 1 and gradually progress to 35 minutes by week 4. Plus 5 minutes warm-up and 5 minutes cool-down.
3 days per week with rest days between sessions is ideal for beginners. This gives your body time to adapt and recover.
No. The full 4-week plan uses only bodyweight exercises: squats, push-ups, glute bridges, planks, lunges and superman holds.
Most beginners notice improvements in stamina within 2–3 weeks. Visible body composition changes typically take 8–12 weeks of consistent training and appropriate nutrition.
Just resume the next scheduled session. Missing one workout is not a failure — abandoning the plan because of it is.