Original 4-week plans
Plans
A plan takes the guesswork out of the first month: which session, which day, and when to rest. Each one builds up gradually — and you can tick sessions off as you go.
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Photo: Alabama Extension, CC0 4 weeks · 18 sessions · Beginner
4-week home strength starter
Three short sessions a week with no equipment: two strength days and one cardio day, plus walks. Builds from 10 to 30 minutes.
Week 1 at a glance (Mon–Sun):
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Photo: Public domain, CC0 4 weeks · 18 sessions · Beginner
4-week low-impact start
No jumping at all: gentle cardio, strength, balance, mobility and daily pelvic floor work. Ideal if you're returning to exercise.
Week 1 at a glance (Mon–Sun):
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Photo: R. Henrik Nilsson, CC BY-SA 4.0 4 weeks · 16 sessions · Beginner
4-week walking to run-walk
Build a walking habit, add faster stretches, then try short jogs — a gentle lead-in to NHS Couch to 5K.
Week 1 at a glance (Mon–Sun):
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Photo: Nenad Stojkovic, CC BY 2.0 4 weeks · 16 sessions · Intermediate
4-week dumbbell foundations
Two to three dumbbell sessions a week that build the basic lifts, plus one cardio day. For anyone ready to add weights.
Week 1 at a glance (Mon–Sun):