4-Week No-Equipment Home Workout Plan for Beginners

Nova Reed Fitness no-equipment home workout programs

No gym, no equipment, no problem. This 4-week plan uses only your bodyweight and about 25 minutes a session, so you can follow it at home, in a hotel room or at the park. It is built for beginners, with easier and harder options so you can scale each move.

How the plan works

  • 4 workouts a week. For example Monday, Tuesday, Thursday and Saturday.
  • 25 minutes or less. Warm up, do the circuit, cool down.
  • 3 rounds of each circuit. Rest 30 to 45 seconds between exercises and 90 seconds between rounds.
  • Add reps each week. That is how you progress without equipment.

Warm-up (3 minutes)

March in place, do 10 arm circles each way, 10 bodyweight squats and 10 glute bridges.

Workout 1: Lower body

  1. Bodyweight squat, 12 reps
  2. Reverse lunge, 8 per leg
  3. Glute bridge, 15 reps
  4. Wall sit, 20 to 30 seconds

Workout 2: Upper body and core

  1. Incline or knee push-up, 8 to 12 reps
  2. Plank, 20 to 40 seconds
  3. Superman hold, 10 reps
  4. Dead bug, 8 per side

Workout 3: Full body

  1. Squat to calf raise, 12 reps
  2. Push-up (any version), 8 to 10 reps
  3. Step-back lunge, 8 per leg
  4. Mountain climbers, 20 seconds

Workout 4: Cardio and core

  1. Jumping jacks (or step jacks), 30 seconds
  2. High knees (or marching), 30 seconds
  3. Bicycle crunch, 12 per side
  4. Plank shoulder tap, 10 per side

Week by week

  • Week 1: Learn the moves and keep the reps on the lower end.
  • Week 2: Add 2 reps to each move.
  • Week 3: Add a fourth round to one exercise you like or shorten rests.
  • Week 4: Go for your best reps with clean form and see how far you have come.

Make it easier or harder

Too easy? Slow your reps down, pause at the bottom of each squat or add a jump. Too hard? Reduce the range, take more rest or use a chair or wall for support.

Ready to add some gear?

You can do this plan with nothing, but a mat and a set of bands make it more comfortable and more varied. See our Home Workout Kit for ideas.

Want a done-for-you version?

If you would rather follow a complete plan with workouts mapped out day by day, our Anywhere 28 program is a 4-week no-equipment plan delivered as an instant PDF. Whatever you choose, remember the rule: miss a day if you must, but never miss twice.

This article is general information, not medical advice. Check with a doctor before starting a new exercise program and stop if you feel pain.