A 4-Week Home Workout Routine To Become Fit And Powerful In 28 Days

Transform your body with our four-week home Workout routine! Get strong and powerful in just 28 days with these amazing exercises.

A home fitness routine can be really effective if you know what you’re doing. While you’ll probably learn a few things from observing others in the gym and asking staff for help (when you’re not catching your breath or wiping sweat from your eyes, of course), you’re pretty much on your own in your living room.

Would WH allow you to do that, though? We would go to hell. We’re here to help you succeed with this four-week home workout routine that will leave you fitter and stronger in just 28 days.

You don’t need any fancy equipment, just some workout motivation, a good sports bra, a refillable water bottle, and possibly closing the blinds to spare your neighbors a front row ticket to your sweating endeavors.

Can you notice the results of a four-week home workout plan?

•  You certainly can  from increased stamina and endurance to changes in body composition (if that’s your aim), it’s possible to see and feel results following a month-long fitness routine.
• The trick is to stick to the exercise plan. If you don’t feel any fitter after workout one, don’t give up. It’s like learning to paint; you won’t be Bob Ross after the first brush stroke.
• However, if you put in the effort every day and week, you will see progress.

What you’ll need to begin your home fitness plan

• If you’re one of those people that is always motivated and has a regular home workout program written down in your journal, good for you. Like, serious props. It’s not easy, but we see you going for it.
• If you’re one of the other 98% of living humans, a new, stylish, well-thought-out home fitness routine is usually well appreciated.
• Here’s where the magic happens: we’ve created a customized four-week exercise regimen that will get you fit and sculpt lean muscle while guiding you through 28 days of strengthening techniques and routines.
• Your at-home exercise plan revamp begins here.

Equipment you’ll need:

1. Dumbbells
2. A skipping rope
3. A medicinal ball.

Your four-week home exercise regimen

Fitness plan: a step-by-step instruction to each exercise

Four days a week, you’ll warm up before doing circuits or an AMRAP workout (‘as many rounds as possible’ within a predetermined amount of time). Wednesdays and Sundays are cardio days; select between HIIT training and a steady-pace session.

Week 1

Monday

Warm-up: 5 minutes of skipping.

Workout: AMRAP in 20 minutes

1. Burpees (10 repetitions).
2. Crunches (20 repetitions).
3. Plank (30 seconds).
4. Kneeling press-ups (40 repetitions).
5. Lunges (50 repetitions).
6. Running on the spot (60 seconds).

Tuesday

warm-up: 10-minute light jog.

Workout: AMRAP in 15 minutes

1. Run on the spot with high knees (100 reps).
2. Bicycle crunches (80 seconds).
3. Supermans (60 Reps)
4. Sumo Squats (40 Reps)
5. Lying leg lifts (20 repetitions).

Wednesday

warm-up: 5-minute light jog.

Cardio: Run as far as possible in 24 minutes, alternating between 1-minute sprints and 2-minute jogs.

Thursday

warm-up: 5 minutes of skipping.

Workout: Repeat the following circuit five times:

1. Lying leg lifts (one minute)
2. Lunges (1 minute).
3. Sumo squats (1 minute).
4. Running on the spot with bum kicks (one minute)
5. Rest (1 minute)

Friday

warm-up: 8-minute light jog.

Workout: Repeat the following circuit five times.

1. Glute bridges (50 repetitions).
2. Sumo Squats (50 Reps)
3. Kneeling press-ups (50 repetitions).
4. 200m run

Saturday

Rest day.

Sunday

45 minutes of cardio (cycling, jogging, skipping, or yoga).

Week 2

Monday

Warm-up: 5 minutes of skipping.

Workout: AMRAP in 20 minutes.

1. Jump Squats (10 Reps)
2. Twisting sit-ups (20 repetitions).
3. Press-ups (30 repetitions).
4. 400m run

Tuesday

warm-up: 15-minute easy jog.

Workout: AMRAP in 20 minutes

1. Running on the spot with bum kicks (100 repetitions)
2. Sumo Squats (80 Reps)
3. Hollow rocks (60 repetitions).
4. Curtsy lunges (40 repetitions).
5. Plank Builders (20 Reps)

Wednesday

warm-up: 5-minute light jog.

Cardio: Run as far as you can in 24 minutes, alternating between 1-minute sprints and 1-minute jogs.

Thursday

warm-up: 5 minutes of skipping.

Workout: AMRAP in 25 minutes.

1. Run on the spot with high knees (100 reps).
2. Sumo Squats (80 Reps)
3. Mountain Climbers (60 Reps)
4. Woodchop (40 repetitions)

Friday

warm-up: 12-minute light jog.

Workout: AMRAP in 20 minutes.

1. Glute bridges (50 repetitions).
2. Sumo Squats (50 Reps)
3. Press-ups (50 repetitions).
4. 200m run

Saturday

Rest day.

Sunday

45 minutes of cardio (cycling, jogging, skipping, yoga, or swimming).

Week 3

Monday

Warm-up: 5-minute jog.

Workout: Perform the following circuit three times with a one-minute pause between exercises:

1. Burpees (30 seconds).
2. Butterfly crunches (30 seconds).
3. Triceps press-ups (30 seconds).
4. Skipping (30 seconds).

Tuesday

warm-up: 12-minute light jog.

Workout: AMRAP in 30 minutes.

1. Step-ups (30 repetitions per leg)
2. Standing dumbbell shoulder press (10 reps)
3. Medicine ball twists (30 repetitions)
4. Lying leg lifts (10 repetitions)
5. Lunges (30 repetitions).
6. Dumbbell rows (ten reps)

Wednesday

warm-up: 5-minute jog.

Cardio: Run for 28 minutes, alternating between 2-minute sprints and 2-minute jogs.

Thursday

warm-up: 5 minutes of skipping.

Workout: AMRAP in 30 minutes.

1. 200m run
2. Walkouts (10 repetitions).
3. Medicine ball twists (20 repetitions)
4. Pike press-ups (30 repetitions)
5. Overhead step-ups (30 reps each leg)
6. Plank (50 seconds).

Friday

warm-up: 10-minute light jog.

Workout: Repeat the following circuit five times:

1. Squat hold (60 seconds)
2. Jump Squats (15 Reps)
3. Crunches (30 repetitions).
4. Burpees (15 repetitions).
5. Butterfly crunches (15 repetitions).
6. Dumbbell thrusters (15 repetitions).

Saturday

Rest day.

Sunday

45 minutes of cardio (cycling, jogging, skipping, yoga, or swimming).

Week 4

Monday

Warm-up: 15-minute 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 repetitions).
4. Crunches (25 repetitions).

Tuesday

warm-up: 10-minute light jog.

Workout: AMRAP in 20 minutes.

1. Run on the spot with high knees (100 reps).
2. Bicycle crunches (80 repetitions).
3. Sumo Squats (40 Reps)
4. Lying leg lifts (20 repetitions).

Wednesday

warm-up: 5-minute light jog.

Cardio: Perform these exercises one after the other.

Run 1km, then do 50 skips with a skipping rope.

1. Run 800 meters, then perform 30 burpees.
2. Run 600 meters, then 25 mountain climbers.
3. Run 400 meters, then 20 sumo squats.
4. Run 200 meters, then 10 jump squats.

Thursday

warm-up: 5 minutes of skipping.

Workout: Repeat the following circuit four times.

1. Walkouts (60 seconds).
2. Overhead split squats (60 seconds).
3. Run on the spot with bum kicks (60 seconds)
4. Rest (60 seconds)

Friday

warm-up: 12-minute light jog.

Workout: AMRAP in 30 minutes.

1. Jump Squats (60 Reps)
2. Bicycle crunches (60 repetitions).
3. Lying Leg Raises (60 repetitions)
4. Plank Builders (20 Reps)
5. Burpees (15 repetitions).
6. Dumbbell thrusters (15 repetitions).

Saturday

Rest day.

Sunday

45 minutes of cardio (cycling, jogging, skipping, yoga, or swimming).