Welcome to your 4-week home bodyweight workout program designed specifically for weight loss! This program is ideal for individuals who want to shed excess weight, increase their fitness level, and improve overall health and well-being, all from the comfort of their own home.
This program requires no equipment, making it accessible to everyone.
Remember to consult with your healthcare provider before starting any new fitness program to ensure it's safe for you. With dedication, consistency, and a positive mindset, you'll be well on your way to achieving your weight loss goals.
Week 1:
Day 1: Full-Body Circuit
Perform the following exercises in a circuit format, completing one exercise after another with minimal rest. Rest for 1-2 minutes at the end of the circuit, then repeat the circuit 2-3 times.
Squats: 12-15 repetitions
Push-ups: 8-12 repetitions
Lunges: 10-12 repetitions per leg
Mountain climbers: 12-15 repetitions per leg
Plank: Hold for 30-45 seconds
Day 2: Cardio Intervals
Choose any cardiovascular exercise you enjoy (e.g., jogging in place, high knees, jumping jacks) and perform it at a high intensity for 30 seconds, followed by a 30-second rest. Repeat this interval for a total of 10 minutes.
Day 3: Lower Body Strength
Step-ups: 10-12 repetitions per leg
Glute bridges: 12-15 repetitions
Single-leg calf raises: 12-15 repetitions per leg
Wall sit: Hold for 30-45 seconds
Day 4: Upper Body Strength
Push-ups (or modified push-ups): 8-12 repetitions
Tricep dips: 10-12 repetitions
Superman: 10-12 repetitions
Plank shoulder taps: 10-12 repetitions per side
Day 5: Core Workout
Bicycle crunches: 12-15 repetitions per side
Russian twists: 10-12 repetitions per side
Plank with hip dips: 10-12 repetitions per side
Leg raises: 10-12 repetitions
Day 6: Active Rest Day
Engage in light physical activity such as going for a walk, doing yoga, or stretching to promote recovery and rejuvenation.
Day 7: Rest Day
Take a complete day of rest to allow your body to recover and prepare for the upcoming week.
Week 2:
Follow the same schedule as Week 1 but aim to increase the intensity or number of repetitions for each exercise. Challenge yourself by pushing a little harder while maintaining proper form.
Week 3:
Day 1: Full-Body Circuit (Advanced Version)
Perform the same exercises as Week 1 but increase the repetitions or add variations to make them more challenging.
Day 2: Cardio Intervals (Increase Intensity)
Increase the duration of high-intensity intervals to 40 seconds, followed by a 20-second rest. Repeat the interval for a total of 12 minutes.
Day 3: Lower Body Strength (Advanced Version)
Increase the repetitions or add additional sets to challenge your lower body muscles further.
Day 4: Upper Body Strength (Advanced Version)
Increase the repetitions or add variations to intensify your upper body workout.
Day 5: Core Workout (Advanced Version)
Increase the repetitions or add additional sets to challenge your core muscles further.
Day 6: Active Rest Day
Day 7: Rest Day
Week 4:
Follow the same schedule as Week 3 but aim to increase the intensity, repetitions, or duration of each exercise. Push yourself to reach new limits while maintaining proper form.
Remember to warm up and cool down before and after each workout
DID YOU KNOW...
At Nutrition and Co , we have our own dedicated online personal trainer, who can individualise fitness programs for you via our app. This will be based on YOUR goals , equipment, past exercise history, medical history and more. To find out more information, email us on info@nutritionandco.co.uk
Say goodbye to expensive gym memberships and hello to effective workouts you can do in the comfort of your own home. Start your journey today and discover the power of bodyweight exercise, which I have used in combination with medications to achieve weight loss treatment goals.