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May 01, 2019

Should you be one of those people who is eternally motivated, with regular workouts inked into the diary (because non-committal pencil is for pussies), power to you. Like, serious props.

If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out fitness plan is usually most welcome.

Herein lies the magic: We’ve put together a special 4-week workout plan at home that’ll get you fit, trim and toned for summer and beyond, guiding you through 28 days of body-changing moves and routines.

Your exercise overhaul starts here.

What you'll need:

Dumbbells
A skipping rope
A medicine ball
Plus the step-by-steps for exercises you may not be familiar with.

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How the 4 week workout plan at home works

On four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s as many rounds as possible within a set amount of time).

Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session.

Wait, what? – we hear you protest – but Sunday is for brunching in loungewear.

Not for the foreseeable – it’s about to become a productive training day – Saturdays are for resting now with this 4-week workout plan at home.

Well, you get out what you put in, right?

Week One

Monday

Warm-up: 5 mins of skipping

Workout: AMRAP in 20 mins:

1. Burpees (10 reps)

2. Crunches (20 reps)

3. Plank (30 secs)

4. Kneeling press-ups (40 reps)

5. Lunges (50 reps)

6. Running on the spot (60 secs)

Tuesday

Warm-up: 10-min light jog

Workout: AMRAP in 15 mins:

1. Running on the spot with high knees (100 reps)

2. Bicycle crunches (80 secs)

3. Supermans (60 reps)

4. Sumo squats (40 reps)

5. Lying leg raises (20 reps)

Wednesday

Warm-up: 5-min light jog

Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog

Thursday

Warm-up: 5 mins of skipping

Workout: Complete the following circuit 5 times:

1. Lying leg raises (1 min)

2. Lunges (1 min)

3. Sumo squats (1 min)

4. Running on the spot with bum kicks (1 min)

5. Rest (1 min)

Friday

Warm-up: 8-min light jog

Workout: Complete the following circuit 5 times:

1. Glute bridges (50 reps)

2. Sumo squats (50 reps)

3. Kneeling press-ups (50 reps)

4. 200m run

Saturday

Rest day

Sunday

Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

Week Two

Monday

Warm-up: 5 mins of skipping

Workout: AMRAP in 20 mins:

1. Jump squats (10 reps)

2. Twisting sit-ups (20 reps)

3. Press-ups (30 reps)

4. 400m run

Tuesday

Warm-up: 15-min light jog

Workout: AMRAP in 20 mins:

1. Running on the spot with bum kicks (100 reps)

2. Sumo squats (80 reps)

3. Hollow rocks (60 reps)

4. Curtsy lunges (40 reps)

5. Plank builders (20 reps)

Wednesday

Warm-up: 5-min light jog

Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog

Thursday

Warm-up: 5 mins of skipping

Workout: AMRAP in 25 mins:

1. Running on the spot with high knees (100 reps)

2. Sumo squats (80 reps)

3. Mountain climbers (60 reps)

4. Woodchops (40 reps)

Friday

Warm-up: 12-min light jog

Workout: AMRAP in 20 mins:

1. Glute bridges (50 reps)

2. Sumo squats (50 reps)

3. Press-ups (50 reps)

4. 200m run

Saturday

Rest day

Sunday

Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

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Week Three

Monday

Warm-up: 5-min jog

Workout: Complete the following circuit 3 times with a 1-min rest between exercises:

1. Burpees (30 secs)

2. Butterfly crunches (30 secs)

3. Triceps press-ups (30 secs)

4. Skipping (30 secs)

Tuesday

Warm-up: 12-min light jog

Workout: AMRAP in 30 mins:

1. Step-ups (30 reps each leg)

2. Standing dumbbell shoulder presses (10 reps)

3. Medicine ball twists (30 reps)

4. Lying leg raises (10 reps)

5. Lunges (30 reps)

6. Dumbbell rows (10 reps)

Wednesday

Warm-up: 5-min jog

Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog

Thursday

Warm-up: 5 mins of skipping

Workout: AMRAP in 30 mins:

1. 200m run

2. Walkouts (10 reps)

3. Medicine ball twists (20 reps)

4. Pike press-ups (30 reps)

5. Overhead step-ups (30 reps per leg)

6. Plank (50 secs)

Friday

Warm-up: 10-min light jog

Workout: Complete the following circuit 5 times:

1. Squat hold (60 secs)

2. Jump squats (15 reps)

3. Crunches (30 reps)

4. Burpees (15 reps)

5. Butterfly crunches (15 reps)

6. Dumbbell thrusters (15 reps)

Saturday

Rest day

Sunday

Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

Week Four

Monday

Warm-up: 15-min jog

Workout: Take as long as you need to complete the following:

1. Sumo squats (150 reps)

2. Overhead split squats (100 reps)

3. Press-ups (50 reps)

4. Crunches (25 reps)

Tuesday

Warm-up: 10-min light jog

Workout: AMRAP in 20 mins:

1. Running on the spot with high knees (100 reps)

2. Bicycle crunches (80 reps)

3. Sumo squats (40 reps)

4. Lying leg raises (20 reps)

Wednesday

Warm-up: 5-min light jog

Cardio: Do these exercises one after the other:

1. Run 1km; then 50 skips with a skipping rope

2. Run 800m; then 30 burpees

3. Run 600m; then 25 mountain climbers

4. Run 400m; then 20 sumo squats

5. Run 200m; then 10 jump squats

Thursday

Warm-up: 5 mins of skipping

Workout: Complete the following circuit 4 times:

1. Walkouts (60 secs)

2. Overhead split squats (60 secs)

3. Running on the spot with bum kicks (60 secs)

4. Rest (60 secs)

Friday

Warm-up: 12-min light jog

Workout: AMRAP in 30 mins:

1. Jump squats (60 reps)

2. Bicycle crunches (60 reps)

3. Lying leg raises (60 reps)

4. Plank builders (20 reps)

5. Burpees (15 reps)

6. Dumbbell thrusters (15 reps)

Saturday

Rest day

Sunday

Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

The best 4 week workout plan at home:
The exercises you need to know

Okay, most of the exercises you'll know already – but for the ones you may be less familiar with, we've got you covered...

Butterfly Crunch

Targets: Core

A. Lie on your back with the soles of your feet together so your knees are bent out to the sides. Straighten your arms overhead, with your biceps touching your ears.

B. Use your abs to lift your upper body, bringing your arms over your head and in between your knees. Then roll back down, slowly and with control.

Dumbbell Thruster

Targets: Glutes, legs, shoulders

A. Stand with your feet shoulder-width apart, holding dumbbells next to your shoulders, then lower into a squat.

B. Straighten back up to standing as you press the weights overhead.

Dumbbell Row

Targets: Biceps, upper back, shoulders

A. Stand with your feet shoulder-width apart, holding a pair of dumbbells. Hinge at the hips until your back is almost parallel to the floor. Your palms should be facing your legs. This is your starting position.

B. From here, slowly draw the weights up toward the sides of your chest. Pause, then slowly lower the weights and repeat.

Hollow Back

Targets: Core

A. Lie on your back with your arms and legs fully extended.

B. Raise your arms and legs off the floor at the same time, creating a hollow basin shape. Then slowly lower back down to the ground.

Burpee

Targets: Core, glutes, hamstrings, quads, chest, lower back

A. Begin in a squat position with your hands on the floor in front of you. Jump your feet out into a plank, then back into the squat position.

B. Leap up as high as you can with your arms above your head, landing with soft knees. Now go again.

Jump Squat

Targets: Core, glutes, legs

A. Stand with your feet shoulder-width apart. Sit your hips back and down into a squat until your thighs are parallel to the floor.

B. Jump as high as you can, landing with soft knees.

Mountain Climber

Targets: Core, glutes, legs, triceps

A. Start in a high plank position with your hands shoulder-width apart.

B. Bring your right knee in towards your right elbow and back to the starting position, then do the same with your left knee, creating a running motion.

Overhead Split Squat

Targets: Core, glutes, hamstrings, quads

A. Stand with your left foot a big step in front of the right, holding dumbbells overhead.

B. Bend both legs until your back knee is just off the ground. Then repeat. Swap sides halfway through your reps.

Overhead Step-up

Targets: Core, glutes, hamstrings, quads, shoulders

A. Stand with your feet shoulder-width apart, facing a bench or step that’s about knee height. Hold dumbbells straight above your head.

B. Lift your right knee to place your foot on the bench. Push down through your right foot to step up. Then step back down and repeat on the other leg.

Pike Press-up

Targets: Shoulders, chest, triceps

A. In a press-up position with your hands shoulder-width apart, walk your feet forwards and stick your hips up in the air. With straight legs, bend your elbows until your head nearly touches the floor.

B. Push back up to straighten your arms. Continue pushing up and down.

Standing Dumbbell Shoulder Press

Targets: Core, shoulders

A. Stand with your feet shoulder-width apart, holding dumbbells up by your shoulders.

B. Straighten your arms to press the weights above your head – but don’t lock your elbows. Then slowly reverse the movement.

Walkout

Targets: Core, chest, shoulders, triceps

A. Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet.

B. Walk your hands away from your body until you’re in a plank position, then reverse the movement back up to standing.

Superman

Targets: Lower back

A. Lie on your front with your arms outstretched and hands on the floor.

B. Lift your chest, arms and legs off the floor, hold for 2-3 secs, then lower your body back down to the floor.

Triceps Press-up

Targets: Core, chest, shoulders, triceps

A. Get into a press-up position with your hands together beneath your chest. Bend your elbows to lower yourself to the floor.

B. Straighten your elbows to push back up to the starting position.

Sumo Squat

Targets: Core, legs, glutes

A. Stand with your feet wide and slightly angled outwards, hands clasped in front of your chest.

B. Sit back into a squat. Pause when your thighs are parallel to the floor, then go deeper if it feels comfortable. Keep your back straight and knees in line with your feet. Then push back up to standing.

Plank Builders

Targets: Core, shoulders, chest

A. Start in a forearm plank with your hands together. Your body should be in a straight line from ankles to shoulders.

B. Lift your right arm and place your hand where your right elbow was, straighten your elbow, then do the same with your left arm so you’re in a plank. Go back down on to your elbows and repeat on the other side.

Woodchop

Targets: Core, chest, shoulders

A. Sit in a partial squat, holding a weight or medicine ball to the outside of your left knee.

B. Straightening your legs, lift the ball across your body in an arc so it ends up above your head on the right. Then reverse back to the starting position. Swap sides halfway through your reps

The best 4 week workout plan at home

Should you be one of those people who is eternally motivated, with regular workouts inked into the diary (because non-committal pencil is for pussies), power to you. Like, serious props.

What you'll need:

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How the 4 week workout plan at home works

Week One

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week Two

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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Week Three

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Week Four

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

The best 4 week workout plan at home: The exercises you need to know

Butterfly Crunch

Dumbbell Thruster

Dumbbell Row

Hollow Back

Burpee

Jump Squat

Mountain Climber

Overhead Split Squat

Overhead Step-up

Pike Press-up

Standing Dumbbell Shoulder Press

Walkout

Superman

Triceps Press-up

Sumo Squat

Plank Builders

Woodchop

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The best 4 week workout plan at home:
The exercises you need to know