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4 Week Fitness Plan To Get You Back In The Game

Just because you’re stuck indoors for the foreseeable future, doesn’t mean you can’t still get a good workout in. Obviously, a home workout can’t be as extensive as a gym workout, unless you happen to live in a mansion! So, you might want to forget hitting a new personal best at the squat rack. But if you want to build some muscle, burn some fat, and improve your cardiovascular health, then you will love our simple yet effective home workout plan.

When creating this home workout plan, we’re sort of under the impression that most people don’t own any gym equipment. With that in mind, we’ve decided to create a workout plan that is entirely bodyweight. However, if you do have a set of dumbbells or a kettlebell then you can of course add them to most exercises in this program.

Because everyone has different strengths and weaknesses, we’ve created three different home workout plans. They are all basically the same, but we’ve switched certain exercises to make them easier or harder depending on your specific needs.

You’ll quickly find out which level you’re at, and which level you’ll want to train for. But we expect most of you to be intermediate if you’ve been going to the gym regularly.

While this can be done without any equipment, we would ask that you download a free Tabata timer onto your smart phone. There are a couple of Tabata drills in the workouts. A Tabata drill is a form of High Intensity Interval Training where you exercise for 20 seconds at 100% effort. Then rest for 10 seconds. This is repeated 8 times for a total of 4 minutes.

There is not Tabata in the beginner’s workout, because it’s very intense and you need a certain level of fitness before attempting it.

Complete the below workouts 3 times a week, for 4-weeks, and watch your fitness rocket. As you progress through the weeks, make sure, if possible, you keep moving from beginner all the way to advanced. You’ll be back in the game in no time!

Beginner’s Home Workout

  • Box Squat 3 x 20 reps
  • Lunges 3 x 10 reps (each leg)
  • Lateral Lunges 3 x 20 reps (each leg)
  • Wall Push Ups 3 x 10 reps
  • Knee Push Ups 3 x 10 reps
  • Abdominal Crunches 3 x 12 reps
  • Walking Up & Down Steps x 5 (non-stop)*

*If your house doesn’t have steps then you can perform 5 sets of 20 “high-knees”

Intermediate Home Workout

  • Squats 3 x 20 reps
  • Split Squats 3 x 10 reps (each leg)
  • Nordic Curls 3 x 5 reps*
  • Push Ups 3 x AMRAP (as many reps as possible)
  • Mountain Climbers TABATA (4 minutes: 20 seconds work, 10 seconds rest, repeated 8 times)
  • Long Arm Crunches 3 x 20 reps

*You will either need someone to hold your ankles for you, or secure them under a chair/bench

Hard Home Workout

  • Jump Squats 3 x 20 reps
  • Split Squats 3 x 20 reps (each leg)
  • Nordic Curls 3 x 20 reps
  • Glute Bridges 3 x 20 reps (slow and controlled reps)
  • Plyometric Push Ups 3 x AMRAP
  • Burpees TABATA
  • Mountain Climbers TABATA
  • Plank 5 x 30 second holds
  • Bent Knee Raises 3 x 20 reps

The next workout is designed for people who have at least one set of dumbbells. It is designed to be for intermediate level workouts. If you aren’t ready for it yet, then just perform the home bodyweight workout instead.

The whole workout is a TABATA workout. Why? Because we love writing TABATA programs, almost as much as people love following them! Just remember to download a Tabata stopwatch onto your phone (or get your partner to time you). Remember, 20 seconds work, 10 seconds rest, repeated 8 times.

Equipment Intermediate Workout #1

  • Goblet Squats TABATA (4 minutes)
  • Bent Over DB Rows TABATA (4 minutes)
  • Split Squats TABATA (4 minutes)
  • Push Ups TABATA (4 minutes)
  • Mountain Climbers TABATA (4 minutes)

Equipment Intermediate Workout #2

  • DB Front Squats TABATA (4 minutes)
  • DB Push Press TABATA (4 minutes)
  • DB Romanian Deadlifts TABATA (4 minutes)
  • Burpees TABATA (4 minutes)
  • DB Lunges TABATA (4 minutes)

Equipment Intermediate Workout #3

  • Squat Jumps TABATA (4 minutes)
  • Nordic Curls TABATA (4 minutes)
  • DB Lateral Lunges TABATA (4 minutes)
  • Push Ups TABATA (4 minutes)
  • Bent Over DB Rows TABATA (4 minutes)


  • Rest between exercises should be around 3 minutes
  • Stay hydrated throughout, consider an intra-workout to fuel your session
  • Only attempt TABATA if you are already quite fit.
  • If you can’t do TABATA you can follow the same exercises, just do 3 sets of 10 reps in your own time
  • Pay attention to your heart rate, if you struggle to talk out loud then you may need to increase your rest time between sets. If you are finding it easy to talk during a workout then it may be too easy! Increase that intensity.

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