4-Week home workout program

Program overview

No gym? No equipment? No problem. This 4-week program proves you can build real strength and fitness with nothing but your bodyweight and a small space.

Program structure:

• 4 training days per week
• 30 minutes per session
• Zero equipment needed
• Progressively challenging each week

What you'll need:

• A small space (2m x 2m minimum)
• A mat or soft surface (optional)
• A sturdy chair or step (for some progressions)
• A timer or smartphone

Why bodyweight training works

Bodyweight exercises:

• Build functional strength that transfers to daily life
• Improve body awareness and control
• Can be done anywhere, anytime
• Progress infinitely through harder variations
• Reduce injury risk compared to heavy weights

Week 1: Building the foundation

Day 1: Upper body + core

Complete 3 rounds. Rest 60 seconds between rounds.

Exercise	Reps	Notes
Incline push-ups (hands on elevated surface)	12	Use a chair or wall if needed
Superman hold	30 seconds	Lift arms and legs off floor
Tricep dips (on chair)	10	Keep hips close to chair
Dead bug	10 each side	Keep lower back pressed down
Pike push-ups	8	Hips high, head toward floor
Plank	30 seconds	Straight line from head to heels

Day 2: Lower body + cardio

Complete 3 rounds. Rest 60 seconds between rounds.

Exercise	Reps	Notes
Bodyweight squats	15	Full depth if possible
Reverse lunges	10 each leg	Step back, knee hovers
Glute bridges	15	Squeeze at the top
Calf raises	20	Full range of motion
Squat jumps	10	Land softly
High knees	30 seconds	Drive knees high

Day 3: Rest

Light stretching or walking encouraged.

Day 4: Full body circuit

Complete circuit 4 times. Rest 90 seconds between circuits.

Exercise	Reps
Burpees (no push-up)	8
Squat to reach	12
Mountain climbers	20 (10 each leg)
Inch worms	6
Jumping jacks	30

Day 5: Rest

Day 6: Upper + lower combo

Complete 3 rounds. Rest 60 seconds between rounds.

Exercise	Reps	Notes
Push-ups (on knees if needed)	10	Chest to floor
Bulgarian split squats (foot on chair)	8 each	Balance challenge
Inverted rows (under a table)	10	Or doorway rows
Single-leg glute bridge	10 each	Advanced glute work
Diamond push-ups	8	Hands together
Wall sit	30 seconds	Thighs parallel

Day 7: Rest

Week 2: Increasing volume

Same exercises, increased volume:

• Add 2 reps to each exercise
• Add 10 seconds to timed holds
• Try to reduce rest periods to 50 seconds

Week 3: Harder progressions

Replace exercises with harder versions:

Original	Progression
Incline push-ups	Regular push-ups
Regular push-ups	Wide push-ups
Diamond push-ups	Decline push-ups (feet elevated)
Bodyweight squats	Pause squats (3s at bottom)
Reverse lunges	Walking lunges
Glute bridges	Single-leg glute bridges
Plank	Plank with shoulder taps
Burpees (no push-up)	Full burpees (with push-up)

Week 3 Day 1: Upper body + core (updated)

Complete 3 rounds. Rest 45 seconds between rounds.

Exercise	Reps
Regular push-ups	12
Superman with arm sweep	10
Tricep dips (legs straight)	12
Dead bug (arms and legs extended)	12 each
Pike push-ups (elevated feet)	10
Plank with shoulder taps	30 seconds

Week 3 Day 2: Lower body + cardio (updated)

Complete 3 rounds. Rest 45 seconds between rounds.

Exercise	Reps
Pause squats	12
Walking lunges	12 each
Single-leg glute bridges	12 each
Single-leg calf raises	15 each
Tuck jumps	10
Burpees	8

Week 4: Peak challenge

Day 1: Upper body challenge

Complete 4 rounds. Rest 45 seconds between rounds.

Exercise	Reps
Decline push-ups	12
Pike push-ups	10
Diamond push-ups	10
Tricep dips (legs elevated)	12
Plank up-downs	10
Hollow body hold	30 seconds

Day 2: Lower body challenge

Complete 4 rounds. Rest 45 seconds between rounds.

Exercise	Reps
Jump squats	15
Bulgarian split squats	10 each
Nordic curl negatives (if possible)	5
Pistol squat negatives (to chair)	5 each
Glute bridge march	20 total
Wall sit	45 seconds

Day 4: Final boss circuit

Complete as many rounds as possible in 20 minutes (AMRAP):

Exercise	Reps
Burpees	10
Push-ups	15
Squats	20
Mountain climbers	30
Plank	30 seconds

Record your score. This is your benchmark for future programs.

Day 6: Total body finisher

Complete 4 rounds. Rest 60 seconds between rounds.

Exercise	Reps
Dive bomber push-ups	8
Jump lunges	10 each
Inverted rows	12
Single-leg deadlift (bodyweight)	10 each
V-ups	12
Squat hold	45 seconds

Exercise technique guides

Push-up progression (easiest to hardest)

1. Wall push-ups: Stand facing wall, push away
2. Incline push-ups: Hands on elevated surface
3. Knee push-ups: Knees on ground
4. Regular push-ups: Standard form
5. Wide push-ups: Hands wider than shoulders
6. Diamond push-ups: Hands together
7. Decline push-ups: Feet elevated
8. Archer push-ups: Shift weight side to side
9. One-arm push-ups: Ultimate goal

Squat progression (easiest to hardest)

1. Assisted squat: Hold onto something for balance
2. Box squat: Sit to a chair, stand up
3. Regular squat: Full depth
4. Pause squat: Hold at bottom
5. Jump squat: Explosive
6. Bulgarian split squat: Rear foot elevated
7. Shrimp squat: Advanced single-leg
8. Pistol squat: Ultimate goal

Tips for success

1. Warm up properly: 5 minutes of light movement before each session
2. Focus on form: Quality over quantity, especially at first
3. Control the tempo: Don't rush through reps
4. Breathe: Exhale on the effort, inhale on the return
5. Stay consistent: 4 days a week, every week
6. Track progress: Note reps, rounds, and how you feel

After the program

After 4 weeks, you can:

• Repeat with harder progressions
• Add resistance (backpack with books, resistance bands)
• Move to a gym program if desired
• Continue bodyweight training indefinitely

Nutrition reminder

Even with home workouts, nutrition matters:

• Eat adequate protein (1.6g per kg bodyweight)
• Stay hydrated
• Get enough calories to support your goals
• Time meals around your workouts for energy

Use our calorie calculator and macro calculator to dial in your nutrition.