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Get a home workout plan that fits your week
Get a simple four-week workout plan for your fitness level, space and kit, with sessions that fit the time you have.
When to use it
When you want to start or restart exercising
Step by step
Be honest about your starting point
Note how active you are now, how many days and minutes you can spare, what space and equipment you have, and anything you want to avoid.
Ask for a plan
Paste this prompt into your AI assistant.
Prompt to copyCreate a 4-week home workout plan for a [beginner/returning] exerciser. I can do [number] sessions a week of [minutes] minutes. Space: [e.g. living room]. Equipment: [none/dumbbells/resistance band]. Goal: [e.g. feel stronger, more energy]. Avoid: [e.g. jumping, floor work]. For each session give a warm-up, the exercises with sets, reps or time, an easier and harder version of each, and a cool-down. Build up gradually each week. Remind me to stop if anything hurts.Keep it where you'll see it
Save the plan in your notes app and put your session times in your calendar like appointments.
What you get
Week 1, Session A (20 mins): 5-min march and arm circles. Sit-to-stand x10 (easier: higher chair), wall press-ups x8, glute bridge x10, 20-sec plank on knees. 2 rounds. Cool down: 3 stretches, 30 sec each. Week 2: add a third round.
Tips
- If you have a health condition, are pregnant or haven't exercised in a long time, check with your GP or a qualified professional before starting.