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4-Week Plan to Jumpstart Your Fitness

You want to look and feel your best.  If that means you want to shed some unwanted weight, get healthier, tone up, or you want to start training for an event, it can be hard to get started, especially with so much conflicting information out there. Finding a diet and exercise program you can stick with is not always easy. People often feel super motivated when they start a new home workout plan. Things will go great for the first few weeks, but then they experience burnout and fall off track. Why? Because the workout plan they chose is not something they can sustain long term.

Finding the perfect fit is hard. On one hand, if you are doing something too challenging, you won’t be able to stick with it and run the risk of injury. On the other hand, you do not want to breeze through a routine that doesn't push you physically. Either way, the results will not be the ones that you want.

It’s all about finding a workout plan that fits into your lifestyle, complements your fitness level, and progresses with you. An exercise program that continues to challenge you will help keep you engaged and motivated so that you reach your goals.

How To Find Your Perfect Home Workout Plan

First, you need to think about the time you realistically have to get your workouts in, plus to allow for ample recovery time. Many people don’t realize that they break down muscle tissue when they work out, and their muscles are repaired and built during recovery time. You shouldn’t be working out seven days a week. Instead, we recommend starting with 3-4 days a week. If you are brand new to exercising, the biggest thing to do is just to get started! Once you get into a rhythm, you can adjust your workout style to meet your specific goals, but for now, keep it simple and let’s get moving!

This four-week jumpstart program is designed to help you get going. It is flexible so that you can perform it in the gym or at home, and it allows you to tailor it to fit your lifestyle. Make sure to set specific and attainable goals! This program will enable you to see progress by incorporating exercises that get progressively more challenging each week. The principles of the plan are simple:

After the four weeks, you'll not only be able to see results, but you will be motivated to continue with the new sustainable fitness lifestyle you have started to create.

Tips for Successful Weight Loss

  • Schedule your workouts. Put your workouts on your calendar just like you would any other meeting. You cannot pick and choose what work meetings fill your day, so hold the same rules here. Your workout time is non-negotiable.
  • Stay consistent. You owe it to yourself to be consistent with this. Consistency is key when creating a new lifestyle and habits. In the long run, it is what is going to make the biggest difference!
  • Focus on all progress, not just weight loss. The bottom line is that you can't always predict how much weight you will actually lose in a given time, even if you do everything right. What you can control is how much time you put into each workout and recovery period, and how you progress over time.

So, what are you waiting for? Grab some water, a towel, and get to work.

The Workouts

Safety first—before beginning any new exercise program, be sure to consult with your physician and take the appropriate precautions.

Feel free to move these around to make it work with your schedule. Don’t forget to take your rest days!

The intensity of each workout should be moderate. You should be pushing yourself but not be completely spent after every session. Aim for an intensity between level 5-8 of the ​rate of perceived exertion (RPE) scale, based on your experience.

  • 0  Nothing at all
  • 1 – 2 Very Light
  • 3 – 4 Light
  • 4 – 5 Moderate
  • 6 – 7 Heavy
  • 7 – 8 Very heavy
  • 9 – 10 Very, very heavy

You should be just outside of your comfort zone and strive each week to progress, whether that be in weight, the number of reps, or even how quickly you complete your workout. You can also use a heart rate monitor to ensure you are within your target heart rate zone.

You can perform these workouts at a professional gym or at home. Feel free to use dumbbells, barbells, resistance bands, machines, or items you find around your house. If something in the program doesn't meet your needs, you can swap it out for an exercise that is better suited for you; just keep it within the same general body part split.

Start each workout with a five-minute warm up of walking or running in place, plus some dynamic stretching (especially for the body parts you are working that day). Dynamic stretching is a movement-based type of stretching vs static stretching where you hold the stretch for a longer period of time (hip swings vs a frog stretch). For each workout, choose a weight where you can perform the sets and reps prescribed (3x10 is 3 sets of 10 reps); remember your RPE scale above. Rest 90 seconds between each set. Once you have completed the workout, cool down with a 10-minute walk and some static stretching to let your heart rate come down.

Day 1: Backs and Biceps - 3 sets of 10 reps

Day 2: Shoulders - 3 sets of 10 reps, unless otherwise stated

Day 3: Legs - 3 sets of 10 reps, unless otherwise stated

Day 4: Plyometrics (optional) – Repeat 3-5 sets, rest as needed

Try to complete each round faster than the week before. Add dumbbells or weighted objects from around your home for added intensity.

Bonus: add this 20-minute ab workout two days per week at the end of your workout!

Want more easy-to-follow home workout plans? Download the Preva Mobile app to unlock workouts created by our Precor Master Coaches, using items you can find around your house! Available in the Apple and Android App stores

If you’re looking to supplement your home workouts with gym-quality fitness equipment, contact our Precor At Home support team. They can help you find the perfect equipment to accommodate your space and workout needs!