Training plan for at home: Get fit in 4 weeks – without any equipment
No studio nearby, don't feel like traveling, or are the kids finally asleep? You need exactly zero equipment to get noticeably fitter over the next four weeks. This plan relies on bodyweight exercises, lasts 25-40 minutes per session and increases week by week. All you need: two square meters of floor and a sturdy chair.
This is how the plan is structured
- 3 units per week with at least one day break in between - e.g. B. Monday, Wednesday, Friday.
- Unit A = Lower body, Unit B = Upper body, Unit C = Full body circle.
- Warm up: 3-5 minutes - jumping jacks, arm circles, knee lifts, a few easy squats.
- Optional on days off: 20-45 minute brisk walk - keeps your legs loose and your head clear.
Unit A - Lower Body
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Squats | 4 | 12-20 | 60-90 sec |
| Lunges (alternating) | 3 | 10-16 per leg | 60-90 sec |
| Hip Bridge (Glute Bridge) | 3 | 15-20 | 60 sec |
| Calf raises on one step | 3 | 15-25 | 45 sec |
| Wall Sit | 3 | 30-60 sec | 60 sec |
Unit B - Upper Body
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Push-ups (elevated to the table/sofa if necessary) | 4 | 6-15 | 90 sec |
| Rowing at the table (table rows) or with a towel in the door frame | 4 | 8-15 | 90 sec |
| Pike push-ups (shoulder press replacement) | 3 | 6-12 | 90 sec |
| Dips on the chair | 3 | 8-15 | 60-90 sec |
| Superman (back extension) | 3 | 12-15 | 45 sec |
Unit C – Whole Body Circle
Set a timer for 15 minutes and complete as many laps as possible (AMRAP) - choose a pace so that you stay moving throughout:
- 10 squats
- 8 push-ups
- 10 lunges (5 per leg)
- 20 Mountain Climbers
- 30 second plank
Write down your round count - it will be your benchmark for week 4.
The 4-week progression
| Week | How to improve yourself |
|---|---|
| 1 | Introduction: lower number of repetitions, clean technique, make full use of breaks. |
| 2 | +2 reps per exercise or 10 seconds less rest. Circle: half a round more. |
| 3 | Aim for upper repetition numbers. Push-ups/rows: test a heavier version (deeper, slower: release for 3 seconds). |
| 4 | Test week: all exercises at the upper limit, repeat circuit AMRAP and compare with week 1. |
After that? Either do a second round with heavier variations (one-legged squats to the bench, push-ups with feet elevated, backpack with books as weight) - or you take the momentum with you to the studio and start with the Full Body Beginner Plan.
Building muscle without equipment - does it even work?
Yes – as long as the sentences are strenuous. Your muscle doesn't count weight plates, it registers tension and effort. Therefore: If 20 repetitions become easy, make the exercise harder instead of doing endless more repetitions. And just like in the studio: without protein there is no structure. Protein contributes to an increase in muscle mass – aim for 1.6-2g per kilogram of body weight. Especially at home, where the fridge is closer than any canteen, a shake makes things planable.
The all-round package for your home
Home gym starter: ESN Designer + Psycho Pharma + 5× M&M Protein Bar
Whey, pre-workout and protein bars in stock - ordered once, supplied for weeks.
To the home gym package →The classic in the home office remains breakfast: If you only fill up with coffee in the morning, you will slack off at lunchtime. An oat bar plus shake is ready in two minutes - and the Protein Breakfast Set includes supplies for several weeks.
To start the day
Protein breakfast set: Sven Jack MIXBOX 49x65g Fitness + NNT Whey
Protein oat bars plus whey - breakfast and shake for the home office week.
To the breakfast set →By the way: You can find all of our savings sets collected in the Starter sets and Professional sets. If you want peace of mind, stock up: as a 30-day , 90-day or annual supply.
Frequently asked questions
I can't do a single push-up - what now?
Start elevated: hands on the edge of the table or sofa back, body straight. The higher the support, the lighter. Work your way towards the bottom over weeks - this is progression, not a replacement.
Are 3 units per week really enough?
For the first few months: yes. Consistency beats scope. If you want more, add walks or easy cardio first, not more strength sessions right away.
Do I need supplements for home workouts?
Need? No. They are still practical: a protein shake ensures protein intake on stressful days, there is no more magic behind it. A balanced diet remains the basis.
More free training plans
- Full body training plan for beginners (3 times per week in the studio)
- Push pull legs: 3-way split for advanced users
- CrossFit for Beginners: 4-Week Plan with WODs
- Definition phase: Training & nutrition for visible muscles
- Hybrid training: strength + endurance in one plan
Note: This training plan does not replace medical advice. If you have health problems, have taken a long break or are unsure, please consult your doctor beforehand. Stop an exercise if you feel pain. Dietary supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.