Exercise Guide
🏠 No Gym
100% bodyweight exercises designed for home spaces.
⏱️ < 30 Mins
High-efficiency circuits that fit into any busy schedule.
📈 Progressive
Intensity scales weekly to prevent plateaus.
Phase 1: Building the Foundation
WEEKS 1 – 2
Goal: Master the form and wake up your metabolism. Repeat circuit 2 times.
Monday: Strength Starter
- Squat Jumps 5 reps
- Russian Twists 30s
- Push-Ups 10 reps
- Wall Sit 25s
- Lunge Kicks 15 reps
- High Knees 40s
- Plank 20s
Tuesday: Cardio Burn
- Squat Jumps 10 reps
- Plank 30s
- Russian Twists 15 reps
- Jumping Jacks 35 reps
- Lunge Kicks 45 reps
- Side Crunches 40 reps
- Push-Ups 5 reps
Phase 2: Challenge Mode
WEEKS 3 – 4
Goal: Push past comfort zones. Increase reps by 20% or use household items (water bottles) for resistance.
The Intensity Shift
In weeks 3 & 4, reduce rest time between exercises from 15s down to 5s. Focus on “Challenge Mode” by adding a 3rd round to the circuit if you feel energized!
🔥 Progressive Cardio Finishers
Perform these intervals after your circuit to keep your metabolism active for hours.
| Week | Sprint Intensity | Recovery Jog | Rounds |
|---|---|---|---|
| 1 | 20 seconds | 15 seconds | 5 Rounds |
| 2 | 30 seconds | 40 seconds | 6 Rounds |
| 3 | 45 seconds | 60 seconds | 7 Rounds |
| 4 | 60 seconds | 45 seconds | 8 Rounds |
