4 weeks · 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.

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18 sessions · about 96 minutes a week of planned workouts.

Grey running trainers beside a pair of blue hand weights and a blue resistance band on a brick step
Photo: Alabama Extension, CC0

This plan gets you to the UK guideline of strength work on at least two days a week, without any kit. You'll start with short sessions and finish the month doing a full 30-minute circuit.

How it works

  • Strength days (Monday and Thursday): work every major muscle group.
  • Cardio day (Saturday): low-impact, at a talk-but-not-sing pace.
  • Walks: the 150 minutes of moderate activity a week can be built from brisk walks — tick them off too.
  • Rest days are part of the plan. If your muscles feel stiff after a session, ease in gently next time — but sharp or joint pain is a sign to stop and get advice.

The schedule

Days are a suggestion — shift the whole week to suit you, but keep a rest day between harder sessions. Shaded days are rest or everyday activity.

Week 1
MonMon: 10-minute wake-up 9 min · Twice through if you feel good
Tue: Rest
WedWed: Brisk walk 20 minutes
ThuThu: Living-room strength 27 min · Two rounds only this week
Fri: Rest
SatSat: Low-impact cardio 25 min
Sun: Rest
Week 2
MonMon: Living-room strength 27 min · Two rounds
Tue: Rest
WedWed: Brisk walk 25 minutes
ThuThu: Living-room strength 27 min · Three rounds
Fri: Rest
SatSat: Low-impact cardio 25 min
Sun: Rest
Week 3
MonMon: Living-room strength 27 min · Three rounds
Tue: Rest
WedWed: Brisk walk intervals 30 min
ThuThu: No-kit full body 30 32 min · Two rounds — take the easier options
Fri: Rest
SatSat: Low-impact cardio 25 min
SunSun: Quick stretch and cool-down 6 min
Week 4
MonMon: No-kit full body 30 32 min · Two or three rounds
Tue: Rest
WedWed: Brisk walk intervals 30 min
ThuThu: No-kit full body 30 32 min · Three rounds
Fri: Rest
SatSat: Low-impact HIIT 24 min · Your first HIIT — go at your own pace
SunSun: Quick stretch and cool-down 6 min

Tips for the month

  1. Same time, same place: link sessions to something you already do, like the school run or your morning coffee.
  2. Use the easier option on any exercise without guilt — you'll progress faster by staying consistent.
  3. In week 3, the circuit gets harder: take longer rests if you need them.
  4. Repeat week 4 as many times as you like before moving on.

Sources

  1. NHS: Physical activity guidelines for adults aged 19 to 64 — checked 3 Oct 2026
  2. UK Chief Medical Officers' physical activity guidelines (GOV.UK) — checked 3 Oct 2026