4 Week No-Gym Beginner’s Workout Plan

4 Week Beginner’s Workout Plan

No equipment, no problem! Never miss a workout because you can’t make it to the gym!

Have you decided to get in shape for good? Whether it’s to lose a few pounds or to take care of yourself, we congratulate you on taking the first step. Creating an exercise routine for beginners at home is relatively easy and we can adapt it to our physical conditions. Both women and men can start this exercise routine at home and get good results.

It is important to note that if our goal is to exercise to lose weight or gain muscle, we must accompany the training with an adequate diet for each objective. In this article, we will provide you with some exercises to do at home for beginners and we will give you useful information to achieve your results.

4 Week Beginner’s Workout Plan


Workout Instructions:

Jumping Jacks

Keep the knees slightly bent and land softly on the balls of your feet. Engage your core and gluts and maintain your knees in line with your hips and feet. Keep your arms extended and your elbows lose during the entire exercise, and maintain a steady and smooth breathing pattern.

Push Ups

Push-ups are a great exercise for beginners because they require no special equipment and are easy to learn. They work the entire body, with particular emphasis on the chest, arms, and core muscles. To do a push-up, start on the floor with your hands shoulder-width apart and your feet slightly wider than shoulder-width apart. Lower your body toward the floor, then push back up to the starting position. It is important to keep your core engaged and your back straight throughout the exercise.

If you’re just starting to do pushups, you can modify the exercise by doing kneeling pushups instead. This would be the same starting position, but with the knee bent on the floor instead of the legs straight. As you get more comfortable, you can gradually increase the number of pushups you do or continue to do them with your legs straight.


Squats can help strengthen your lower body and improve balance and flexibility. They target the quadriceps, glutes, hamstrings, and core, making them effective exercises for multiple muscle groups.

To perform a proper squat, stand with your feet shoulder-width apart. Bend your knees, push your hips back while keeping your chest straight, and lower yourself until your thighs are parallel to the floor. Be sure to keep your weight on your heels as you squat and return to the starting position to avoid overloading your knees and back.

As a beginner, you can start with bodyweight squats and add weights as you feel comfortable. You can do two to three sets of 10 squats to get started. With time and consistency, you can progress and make the squats more challenging.

Sit Ups

As doing sit ups, keep your abs engaged, your chest open and your shoulders, neck and back relaxed. Breathe out as you crunch and use only your ab strength to lift your torso up. Inhale for you slowly return to the starting position, rolling your spine one vertebrae at a time.


These exercises work the quadriceps, glutes, hamstrings, calves, and core muscles, and can help improve your posture and balance.

To perform a lunge, start by standing with your feet hip width apart. Step forward with one foot, bend your knee to a 90-degree angle, and lower your hips until your back knee is close to the ground. Push off the front foot to return to starting position. Keep your chest up and your core contracted throughout the movement.

As a beginner, you can aim for 10-15 repetitions on each leg and gradually increase the number of repetitions as your strength increases or as you see fit. You can also make lunges more challenging by adding weights or trying different variations such as walking lunges or reverse lunges.


Keep your back straight and your core engaged at all times and maintain a natural and regular breathing pattern throughout the exercise. Whenever done incorrectly, burpees can put your body at risky of injury.

Keep reading: Weekly Home Workout Plans

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