This 4-week at-home program is designed as a gentle introduction to fitness for beginners. It requires no equipment and focuses on building a consistent habit through foundational movements.

Duration: 4 weeks

Commitment: 5 days of movement per week (approx. 60 minutes per session)

Equipment: None (utilize household items like a chair for support if needed)

Weekly Progression

The program uses progressive overload, gradually increasing intensity each week to ensure steady improvement.

Week 1: Foundation- Focus on learning proper form with basic moves like wall push-ups and chair squats.

Week 2: Consistency- Increase reps slightly (e.g., from 8 to 10 reps) and reduce rest time between sets.

Week 3: Endurance-Transition to short circuits (performing exercises back-to-back) to elevate heart rate.

Week 4: Strength- Increase the number of rounds or sets to challenge your improved stamina.

Success Tips

Warm-Up First: Always start with 2–3 minutes of dynamic movement like arm circles or marching in place to prevent injury.

The "Talk Test": Aim for a "moderate" intensity where you can talk but not sing during cardio.

Listen to Your Body: It is normal to feel some muscle soreness, but stop immediately if you feel sharp pain.

Stay Hydrated: Keep water nearby and wear comfortable clothing that allows for free movement.