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4 Week Beginner Workout-No Gym Required

You should never spend a day without a workout if you can’t go to the gym. That’s not an excuse. The exercises we’re going to present to you are specially made for people who don’t have time to exercise, but still, want to be healthy and stay active.

The plan last for 4 weeks and every week has 6 different exercises divided in 2 simple workouts, which build on during the 4 weeks. In the end, you should be capable of working out twice as much as you could in the beginning.

Beginner Workout-No Gym Required:

Week 1

1 – 20 Squats, 10 Push Ups, 20 Jumping Jacks

2 – 20 Lunges, 10 Burpees, 10 Sit Ups

3 – 20 Squats, 10 Push Ups, 20 Jumping Jacks

4 – 20 Lunges, 10 Burpees, 10 Sit Ups

5 – 25 Jumping Jacks, 12 Push Ups, 25 Squats

6 – 12 Sit Ups, 25 Lunges, 12 Burpees

7-Reset

Week 2

1 – 20 Squats, 10 Push Ups, 20 Jumping Jacks

2 – 10 Sit Ups, 20 Lunges, 10 Burpees

3 – 20 Jumping Jack, 10 Push Ups, 20 Squats

4 – 10 Sit Ups, 20 Lunges, 10 Burpees

5 – 25 Jumping Jacks, 12 Push Ups, 25 Squats

6 – 12 Sit Ups, 25 Lunges, 12 Burpees

Week 3

1 – 20 Squats, 10 Push Ups, 20 Jumping Jacks

2 – 10 Sit Ups, 20 Lunges, 10 Burpees

3 – 20 Jumping Jack, 10 Push Ups, 20 Squats

4 – 10 Sit Ups, 20 Lunges, 10 Burpees

5 – 25 Jumping Jacks, 12 Push Ups, 25 Squats

6 – 12 Sit Ups, 25 Lunges, 12 Burpees

Week 4

1 – 20 Jumping Jacks, 10 Push Ups, 20 Squats

2 – 10 Sit Ups, 20 Lunges, 10 Burpees

– 20 Jumping Jacks, 10 Push Ups, 20 Squats

4 – 10 Sit Ups, 20 Lunges, 10 Burpees

5 – 25 Jumping Jacks, 12 Push Ups, 25 Squats

6 – 12 Sit Ups, 25 Lunges, 12 Burpees

Instructions:

  1. Jumping Jacks. Bent your knees and land softly on your feet. When doing jumping jacks make sure you have your body straight and breathe smoothly and steadily.
  2. Push Ups. When doing pushups make sure your body is straight and in line on your hips. As you push back exhale. Don’t put too much pressure on your body.
  3. Squats. When you do squats you have to have your back straight, keep your chest up and your hips back. Your knees have to be in line with your toes.
  4. Sit Ups. Your chest has to be open, and your abs engaged. Breathe out, and use your abs to lift your torso. Inhale and return to the previous position by rolling your spine slowly.
  5. Lunges. Put your feet wide apart during the exercise and breathe in when lunging with a balanced rhythm. You have to put your weight in the front of the body and your leg and thigh have to form 90 degrees.
  6. Burpees. Make sure your core is engaged all the time and breathe regularly. Your back has to be straight. When doing exercise, make sure you do it correctly so you don’t expose yourself to injury.
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