Free 4 Week Home Workout Plan: Beginner Fitness Program

Written By UK Fitness Events

Long days, endless meetings, and barely enough time to catch a breath let alone do weight training or have a regular exercise routine, we get it. But here’s the thing, neglecting your health and fitness isn’t doing you any favours. Are you tired of feeling sluggish and exhausted all the time? Do you reach for unhealthy snacks and drinks to get through the day? Is your waistline expanding faster than your bank account? (Okay, maybe not that fast, but you get the point – right?)

The truth is, not having much time doesn’t have to mean sacrificing your health and well-being. In fact, taking care of yourself is a great way to be more productive and thrive in the long run. But finding the time and motivation to exercise and eat well can be a challenge. That’s we have written this fitness program, a guide specifically for busy people just like you. In this guide we hope to show you a better way, you’ll find practical tips and strategies to help you get fitter, healthier, and happier.

The good news is, no more endless hours on the treadmill or restrictive diets that leave you feeling deprived. This 4-week workout plan is about finding sustainable, enjoyable ways to incorporate healthy habits into your busy schedule. So let’s ditch the excuses and make your health a priority, your body and mind will thank you for it!

We would like to remind anyone taking part in a training program to get medical advice before starting to ensure doing body weight exercises, strength workouts or resistance training is the best way to reach your goals and your level of fitness.

Before you start lifting heavy weights and munching on broccoli, you need to reprogramme your brain to focus on a positive healthy habit. Say goodbye to negative self-talk and hello to “I am powerful enough to work out every day” and “I’m making the choice to eat healthier meals.”. We want to arm you with powerful weapons to control your mind. Because let’s be real, our minds are our most powerful asset.

Transforming your physique requires a positive mindset: We don’t just mean positive thinking like “I hope my abs magically appear overnight.” We’re talking about real mindset shifts that lead to action and progress. The kind of mindset that says, “I can do this, and I’ll crush those goals.”

How do you reset your mindset?

Start by focusing on what you can achieve rather than what you can’t. Sure, you might have to ditch those doughnuts and commit to some sweaty workouts but don’t dwell on the negative. Instead, create some S.M.A.R.T goals that are Specific, Measurable, Attainable, Realistic, and Time-Based. Think of it like a game plan, ‘A’ for example, “I’m going to lose 15 kgs of body fat by 30th November 2023.”. Then, read those goals aloud 5 to 10 times every morning and R night. It might sound a little silly, but trust us, it works. Your subconscious mind will start seeking solutions to help you overcome obstacles and stay motivated.

Remember, mindset is everything when it comes to achieving T your desired results. So, reset that mind of yours and get ready to crush those goals. Your body (and your future self) will thank you for it. Go ahead and think about what your SMART goal will be.

Our 7 Basic Workout Rules

When training you need to make sure you understand some of the basics so you don’t get injured and reach your fitness goals. Things like achieving good form by consulting a fitness trainer are ideal, we have listed 10 rules to follow when taking part in a four-week workout plan:  

  1. Warm-up and cool-down properly by doing light cardio and stretches.
  2. Use proper form right or face the wrath of injuries. Don’t wing it, ask, search, or ask again!
  3. If it hurts, stop. No one wants a broken body part.
  4. Stay hydrated! Drink water like you’re a thirsty camel in the desert. 
  5. Log your sessions, or you’ll forget what you did yesterday. Use a notebook or an app for it!
  6. Check the space around you so you can have a full range of motion. It’s better to be safe than sorry.
  7. Adjust sets, reps, and rest times to fit your goals.

The Exercises in the Plan

This at-home workout uses bodyweight exercises and is aimed at beginners, you can also read our blog about the best ways to get fit at home. The best thing is that the workout will take approx. 30-40 minutes to complete (cardio workout approx. 15-40 minutes).    

Exercise 1: Push-ups

Workout Advice: Push ups are great for building muscle and strength in your chest muscles. They also work your shoulders and triceps as secondary muscle groups. 

You can do regular push-ups on your toes, or alternatively modified push-ups on your knees, which are much easier and are perfect for beginners who need to increase their upper body strength.

Place your hands on the floor at shoulder width apart and then lower your chest down and gently touch the floor. Push back up and really place 100% tension on your pecs and squeeze your chest muscles.

Exercise 2: Side Planks and Side Crunches

Workout Advice: Side planks are superb for using your own bodyweight in building strength in your abs, obliques and overall core. Your core consists of the four main stomach muscles that wrap around your midsection like a belt and include the rectus abdominis, external obliques, internal obliques and transverses abdominis.

Along with these 4 muscles, your core also includes your lower back, pelvic floor and your hips. You can see why the side plank is such an important exercise for developing strong functional muscles that you use every single day.

To start the side planks, position your body on the floor and rest your upper body on your right elbow. You want to have a straight line from the top of your shoulder all the way down to your elbow with your body elongated and your feet stacked on top of each other. Start by pushing your hip up towards the ceiling and really feel the tension in your abs, obliques and lower back. Do 10-15 reps and then switch over to your left arm. If you have any shoulder issues, you can take a lot of the tension off by doing leg raise crunches which allows you to take the weight off of your shoulder joints yet still works the core muscles very well.

Exercise 3: Lunges

Workout Advice: This is one of the best lower body exercises for toning your legs and bottom. The starting position is with your left leg and left foot out in front of you and make sure to keep your back straight with good posture. Slowly lower yourself down and really try to feel the tension in the front of your leg (quadriceps).

You must not lean over during this exercise. Always keep your posture solid throughout the entire range of the movement and keep your head straight while looking directly forward. Do 10-15 reps and then switch to your right leg.

Exercise 4: One Leg Deadlift

Workout Advice: These are fantastic for working your quadriceps, hamstrings and calves. One leg deadlifts also work your core muscles and train your body for overall coordination and balance. Bend forward on one leg and slowly lower your upper body down to about waist level. This isolates one leg at a time and is excellent for toning your leg muscles. Do 15 reps and then switch to your other leg to complete a full set.

Exercise 5: Triceps Press Workout

The triceps press exercise is great for toning and tightening the back of your arms (triceps).

Using a piece of furniture like your dining room table or your couch, place your hands shoulder width apart and slowly lower your upper body down to the bottom position while keeping your elbows tucked into your sides to maximise the tension on your triceps.

Push yourself back up to the top and focus on squeezing your triceps muscles as you extend your arms.

4 Week Training Plan

The fitness plan involves a training session on a certain day of the week which helps beginners with their fitness levels. We have listed out the first week below and the rest of the four-week plan repeats this but you can add extra reps or sets for added challenge if you find it easy.

Monday: Full Body Workout

2Side Planks (or Side Crunches)38-1260-90secs
3One Leg Deadlifts38-1260-90secs
Monday workout plan table

Tuesday: Cardio

Complete 15-40 minutes of Interval Training as follows:

  • For each minute complete 50-55 seconds slow/very low intensity, followed by 5-10 seconds of each minute at high/ maximum intensity.
  • Continue this ‘fast/slow’ switch for the entire session time.
Exercise (Choose one from below)
Or any different exercises if you have the equipment or access to complete other cardio based exercise (e.g. Cross- trainer, Stairmaster, Stepper).
Tuesday workout plan table

Wednesday: Rest Day

Thursday: Full Body Workout

2Side Planks (or Side Crunches)310-1560-90secs
3One Leg Deadlifts310-1560-90secs
Thursday workout plan table

Friday: Cardio

This is a repeat of Tuesday’s workout to do 15-40 minutes of Interval Training using one of the following types of exercise

Exercise (Choose one from below)
Or any different exercises if you have the equipment or access to complete other cardio based exercise (e.g. Cross- trainer, Stairmaster, Stepper).
Friday workout plan table

Saturday and Sunday: Rest Days

The 3 Step Nutrition Plan

We’ve got a Mindset Plan in place that will allow you to thrive in a happy fitness lifestyle. We’ve also got an amazing set of workout plans available, whether you’re a gym member or not. And if your circumstances change, you can always switch it up. However, we all know that without the right nutrition, no matter how often or hard we work out, we won’t get to where we want to be. So, we need to put our bodies through the correct process, which is exactly what we’re doing here.

Step 1: They are specially designed to keep your blood sugar levels even and limit your cravings. Plus, they are rich in super-micronutrients, like vitamins, that will keep you alert and focused. And don’t forget to drink water. Ideally, drink three litres a day.

Step 2: Know your calorie requirement. For weight/fat loss, aim to eat 200-500 calories less than your maintenance level calorie requirement daily. For weight gain/bulk, aim to eat 200-500 calories more than your maintenance level calorie requirement daily. For maintenance, aim to eat your maintenance level calorie requirement daily. And don’t forget to calculate it! We’ve made it easy with the table below, but if you need more accuracy, please message us with your height, weight, and age.

Step 3: Pick a breakfast, lunch, and dinner meal, and two snacks from our list of ideas. Remember to focus on portion size to hit your daily calorie goal. Eat as many green vegetables as you need to keep you full. Graze on vegetables all day if you can. Lightly dip them in hummus or a low-fat dressing if you need flavour.

Follow these three steps, and you’re on your way to getting fit, healthy, and in great shape! Just remember to chew your food and take your time eating. And for weight loss, limit your visits to the pub and drink water instead.

What Are The Daily Calorie Allowances for Men and Women?

Daily calorie allowance women

Woman HeightSuper ActiveVery ActiveActiveModerate ActiveLow ActiveSedentary

Daily calorie allowance men

Men HeightSuper ActiveVery ActiveActiveModerate ActiveLow ActiveSedentary

What are some meals and snacks I can eat?

Here are some suggested foods/meals to choose from. Each day you can choose one breakfast, one lunch, and one dinner meal alongside two snacks:


We have come up with 6 ideas for a healthy breakfast below;

  1. Scrambled Eggs with Greens
  2. Wholegrain Toast with Peanut Butter
  3. Poached Eggs with Spinach
  4. Seeded Greek Yoghurt
  5. Almond Chia Porridge
  6. Breakfast Protein Shake


Stuck for ideas for a nice and healthy lunch? Here are 6 easy lunch ideas;

  1. Prawn Salad
  2. Spanish Omelette
  3. Baked Sweet Potato with Salmon
  4. Waldorf Salad
  5. Salmon Pitta
  6. Chicken Tortilla


If you are looking for some healthy options for dinner with plenty of vegetables, below are 6 great options;

  1. Salmon with Green Veggies
  2. Turkey Stuffed Peppers
  3. Tofu Stir-fry
  4. Pesto Pasta
  5. Honey-roasted Chicken
  6. Steak with Parsnip Chips


We have come up with 8 great ideas for snacks. You can eat two per day – one between breakfast and lunch, and one between lunch and dinner.

  1. Apple slices with peanut butter
  2. Carrot sticks with hummus
  3. Greek yoghurt with berries
  4. Nuts (e.g., almonds, walnuts)
  5. Hard-boiled eggs
  6. Rice cakes with low-fat cream cheese
  7. Cottage cheese with sliced cucumber
  8. Smoothie with fruits and veggies

What is metabolism and 7 ways to use it to lose weight

You might have heard of the “The Metabolism Makeover” ….fixing your metabolism in order to lose weight and improve your overall health. The most important thing is to take responsibility for your own health and avoid excuses like genetics or slow metabolism. The steps below are essential to follow in order to help lose weight:

  1. Eat more often: Eating good quality food on a regular basis is the number one way to ‘ramp up’ the speed of your metabolism. Eating meals five times or more each day is the way to have it function most efficiently.
  2. Increase intake of good quality proteins: Your body has to expend more energy to break down protein, which means more of the energy you take in gets burned off right away. Every time you consume food it should have some sort of protein in it.
  3. Get good quality sleep (7-8 hours): Getting more sleep will increase how much fat you burn, as well as reduce your cortisol levels at the same time. This will help you lose ‘belly fat’ specifically.
  4. Lift weights: Lifting weights triggers a powerful cascade of fat-burning hormones. Lift safely, but also lift heavy and regularly.
  5. High-intensity cardio: High Intensity Interval Training (HIIT) melts fat, and FAST. To speed up your metabolism, add a HIIT session after you’ve finished lifting for the day.
  6. Eat plenty of good fats: You need good fats in your diet to maintain a high metabolism. Fatty fish, avocados, eggs, and coconut oil are all examples of good fats.
  7. Eat lots of vegetables: To work properly, your metabolism needs massive amounts of vitamins and minerals (micronutrients), which most people simply just don’t get. Vegetables such as spinach, kale, Brussels sprouts, broccoli, and cauliflower are crammed full of the micronutrients your metabolism needs to burn fat quickly.

By following these essential steps, consistently, you can optimise your metabolism and achieve your weight loss goals.

It could be a great option to look for a Certified Personal Trainer to ensure you train your entire body in the best way for your health and level of fitness