4 Week Home Fitness Program | Fitness therapy


Objective :

Improve your physical and mental health by engaging in a comprehensive home exercise program.

Equipment needed: Yoga mat, dumbbells (or water bottles), sturdy chair, stopwatch or timer app.

Remember to include a dynamic warm-up and stretching period at the end of each workout to avoid injury.

Week 1: Introduction to Home Training

Day 1: Cardiovascular training

  • Jumping jacks: 3 sets of 30 seconds
  • Running on the spot: 3 sets of 1 minute
  • Rest: 1 minute between each set

Day 2: Muscle Strengthening

  • Push-ups (on the knees or wall): 3 sets of 10 repetitions
  • Squats: 3 sets of 15 reps
  • Plank: 3 sets of 20 seconds
  • Rest: 1 minute between each set

Day 3: Circuit Training

  • Do each exercise for 30 seconds, continuing without rest.
  • Alternate lunges
  • Modified pumps
  • Crunches
  • Rest: 1 minute
  • Repeat the circuit 3 times

Week 2: Training Intensification

Day 1: Cardiovascular training

  • Burpees: 3 sets of 10 reps
  • High-intensity running on the spot: 3 sets of 1 minute
  • Rest: 1 minute between each set

Day 2: Muscle Strengthening

  • Diamond push-ups: 3 sets of 8 reps
  • Jump squats: 3 sets of 12 reps
  • Lateral sheathing: 3 sets of 20 seconds on each side
  • Rest: 1 minute between each set

Day 3: Cardio Circuit Training *

  • mountain climbers
  • Jump squats
  • T-pumps
  • Rest: 1 minute
  • Repeat the circuit 4 times

Week 3: Resistance Challenge

Day 1: Cardio Interval Training

  • Tuck jumps: 3 sets of 10 reps
  • On-the-spot sprints (20 seconds of intense effort followed by 40 seconds of rest): 5 sets
  • Rest: 1 minute

Day 2: Muscle Strengthening

  • Push-ups in decline (feet on a chair): 3 sets of 8 repetitions
  • Jump lunges: 3 sets of 12 reps
  • Plank with rotation: 3 sets of 10 repetitions on each side
  • Rest: 1 minute between each set

Day 3: Full Body Circuit

  • Do each exercise for 40 seconds, followed by 20 seconds of rest.
  • Burpees with push-ups
  • Heel Raise Squats
  • Plank with shoulder tap
  • Rest: 1 minute
  • Repeat the circuit 4 times

Week 4: End of Training

Day 1: Advanced Cardiovascular Training

  • Burpees with jumps: 3 sets of 8 reps
  • High-intensity in-place sprints: 5 sets of 30 seconds
  • Rest: 1 minute between each set

Day 2: Complete Muscle Strengthening

  • Plyometric push-ups: 3 sets of 6 reps
  • Squats with side jumps: 3 sets of 10 reps
  • Dynamic side planks: 3 sets of 8 reps on each side
  • Rest: 1 minute between each set

Day 3: Explosive HIIT Workout

  • Do each exercise for 20 seconds, followed by 10 seconds of rest.
  • Burpees with star jumps
  • Alternate jumping lunges
  • Explosive pumps
  • Rest: 1 minute
  • Repeat the circuit 5 times

Remember to include a dynamic warm-up and stretching period at the end of each workout to avoid injury.

home fitness program on fitness-terapy.com!

We encourage our members to progress at their own pace with the home fitness program:


Dear members of the Fitness-Terapy community,

We are delighted to welcome you to our home fitness program, specially designed to help you achieve your goals in a progressive and safe manner. Before embarking on this adventure, we would like to remind you of the importance of following your own pace and taking into account your own limits.

Each of you is unique, with varying fitness levels and personal goals. It is crucial to listen to yourself and adjust the intensity of each exercise according to your comfort. If an exercise gets too easy, feel free to challenge it by increasing the intensity, increasing the reps, or introducing variations. On the other hand, if you find an exercise too difficult, feel free to reduce the number of repetitions while making sure to maintain good form and movement.

Stay hydrated throughout your sessions and respect the recommended break times. Your well-being is our priority, and that also means taking the time to recover.

We also encourage you to share your progress with us. Use our contact form on the site to tell us about your successes, challenges and questions. Also share your achievements on your social networks using our official hashtag. As a reward for your efforts, surprise gifts await you!

Remember, the main thing is that you feel good after each session. Whether you feel like you've made gigantic or modest progress, every step counts. We believe in your ability to achieve your goals, and we're here to support you on this journey.

If you are elderly or have any medical concerns, do not hesitate to consult a healthcare professional or sports coach/trainer before starting the program. Your safety and comfort are paramount.

Thank you for being part of the Fitness-Terapy community and for committing to this home fitness program. Together, we will create a healthier and more active future!

Stay strong, stay fit!

The Fitness-Terapy team