How long does this plan take?

Each session takes about 30 to 40 minutes, 4 days a week.

How do I know when to add weight?

When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.

What if I miss a session?

Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

Home workout with no equipment

You do not need weights to get fitter and stronger. This four-day plan uses only your bodyweight and a bit of floor space.

Level: Beginner
Days a week: 4
Where: Home
Session: 30 to 40 min

Who it suits: Beginners and anyone training at home with no equipment. Goal: Build fitness, strength and muscle with bodyweight.

How to use this plan

Warm up for 5 to 10 minutes with light cardio and a few easy sets of the first exercise.
Choose a weight you could lift 2 or 3 more times than the reps listed. The last reps should feel hard but controlled.
Log every set. Next time, try to beat your last session by one rep or a little more weight.
Rest the time shown between sets, and a day or two between sessions that train the same muscles.

Day 1: Upper body and core

Exercise	Sets	Reps	Rest
Push Up	3	8 to 15	45 to 60 s
Pike Push Up	3	6 to 10	45 to 60 s
Superman Hold	3	12 to 15	45 s
Plank	3	30 to 45 s	45 s

Day 2: Legs and glutes

Exercise	Sets	Reps	Rest
Bodyweight Squat	3	15 to 20	45 to 60 s
Lunge (Bodyweight)	3	10 each leg	45 to 60 s
Glute Bridge	3	15 to 20	45 s
Single Leg Calf Raise	3	12 to 15 each	45 s

Day 3: Full body

Exercise	Sets	Reps	Rest
Incline Push Up	3	10 to 15	45 s
Jump Squat	3	10 to 12	60 s
Mountain Climber	3	30 s	45 s
Bicycle Crunch	3	12 to 16	45 s

Day 4: Legs and core

Exercise	Sets	Reps	Rest
Step Up	3	10 each leg	45 to 60 s
Hindu Squat (Baithak)	3	20 to 30	45 s
Dead Bug	3	10 each side	45 s
Side Plank	3	20 to 30 s each side	45 s

Notes

Progress by adding reps, slowing the lowering phase to three seconds, or moving to a harder variation such as decline push-ups.

Common questions

How long does this plan take?: Each session takes about 30 to 40 minutes, 4 days a week.
How do I know when to add weight?: When you can complete every set at the top of the rep range with good form, add a small amount of weight (about 2.5 kg for upper body and 5 kg for lower body) and start again at the bottom of the range.
What if I miss a session?: Just pick up where you left off. Do not double up to make up for it. Consistency over months matters far more than any single week.

More workout plans

General information, not medical advice. Learn each movement with light weight first, stop if something hurts, and see a doctor or physiotherapist if you have an injury, a health condition or are pregnant.