Your 7-day home workout plan
- Day 1, full body: squats, incline push-ups, glute bridges, towel rows, dead bugs (3 × 10–12)
- Day 2, active recovery: 30-minute brisk walk and 10 minutes of mobility
- Day 3, full body: reverse lunges, push-ups, hip hinges, plank (3 sets)
- Day 4, rest
- Day 5, conditioning: 10 rounds of 30 seconds fast, 60 seconds easy
- Day 6, full body: step-ups, wall push-ups, bird dogs, side planks
- Day 7, rest and a long walk
How to progress at home
When the top of the rep range feels easy for all sets, add 2 reps, slow the lowering to 3 seconds, or move to a harder version (incline push-up to push-up, squat to split squat).
Sore knees or back?
Swap squats for box sit-to-stands and lunges for step-ups. The F4Fit coach does these swaps automatically when you mark a sore joint.
Frequently asked questions
Can I build muscle at home without weights?
Yes, especially as a beginner. Push sets close to failure and progress the difficulty every week.
How long should a home workout be?
25 to 40 minutes is enough for most people, 3 to 4 times a week.