Why this works
Beginner friendly
Scaled difficulty — start easy, grow strong.
30 min workouts
Short, intense, effective — fits any schedule.
Bodyweight only
No gym, no excuses. Anywhere, anytime.
Your 4-week starter plan
Do each workout 3–4 times per week.
Rest 60–90 sec between exercises. Repeat circuit 3–4 times.
Monday / Thursday
- Push-ups (knee or full) – 8–15 reps
- Squats – 15–25 reps
- Plank – 20–60 sec
- Mountain climbers – 30 sec
- Superman hold – 15–30 sec
Tuesday / Friday
- Lunges (each leg) – 10–15 reps
- Diamond push-ups – 8–12 reps
- Glute bridge – 15–25 reps
- Bicycle crunches – 20 reps/side
- Side plank (each side) – 20–40 sec
Ready to start?
Bookmark this page. Do it today. You’ve got this!
Start Workout Now