28-day no-gym home workout plan that gradually increases in intensity over the course of four weeks. This plan includes a mix of cardio, strength training, and flexibility exercises. Remember to warm up before each workout and cool down afterward. Adjust the intensity and exercises based on your fitness level and preferences. This workout 28 days challenge is best for males and females both. To get more results use basic home accessories easily available like Resistance bands, push-up bars, and yoga belts.
No gym home workout plan 4 Weeks
Week 1-2: Establishing the Routine
Workout Day 1-3-5:
- 15 Bodyweight Squats
- 10 Push-Ups (knee or regular)
- 20 Bicycle Crunches (10 on each side)
- 30 seconds High Knees
- 10-second Plank
- Rest 60 seconds between exercises. Repeat the circuit 2-3 times.
Day 2-4-6:
- 12 Lunges (6 each leg)
- 8 Tricep Dips (use a sturdy chair)
- 15 Russian Twists (with or without weight)
- 20 seconds Jump Rope (or simulated jump rope)
- 15-second Side Plank (each side)
- Rest 60 seconds between exercises. Repeat the circuit 2-3 times.
Day 7: Active Recovery Day
- Go for a 20-30 minute walk or do gentle yoga/stretching.
Week 3-4: Increasing Intensity
Day 8-10-12:
- 20 Bodyweight Squats
- 12 Push-Ups (knee or regular)
- 25 Bicycle Crunches (12 each side)
- 45 seconds High Knees
- 20-second Plank
- Rest 45 seconds between exercises. Repeat the circuit 3 times.
Day 9-11-13:
- 15 Lunges (8 each leg)
- 10 Tricep Dips (use a sturdy chair)
- 20 Russian Twists (with or without weight)
- 30 seconds Jump Rope (or simulated jump rope)
- 20-second Side Plank (each side)
- Rest 45 seconds between exercises. Repeat the circuit 3 times.
Day 14: Active Recovery Day
- Go for a 20-30 minute walk or do gentle yoga/stretching.
Repeat Weeks 1-2 and Weeks 3-4 for the Remaining Two Weeks
This 28-day plan is designed to gradually increase your strength, cardiovascular fitness, and flexibility. Make sure to stay hydrated, maintain proper form, and listen to your body. If any exercise feels too challenging or causes pain, modify or skip it. Always prioritize safety and consistency.
Feel free to adjust the reps, sets, or exercises to suit your preferences and needs. And remember, consistency is key to seeing progress in your fitness journey.
