General FitnessBeginner
Home Kickstart
Three weeks, no equipment, no gym
- 3 weeks
- Length
- 4 days
- Per week
- 25 min
- Per session
- 14
- Total sessions
About this program
Built for a small space and nothing but your own bodyweight. Sessions are short enough to fit into a lunch break, which is the single biggest predictor of whether people stick with training at home.
What you get
- Four short sessions a week, none longer than half an hour
- Zero equipment — a mat is nice but not required
- A mix of strength, conditioning, and mobility so nothing gets neglected
- Progressions to make each movement harder as you adapt
How to run it
- Pick a fixed time of day and keep it. Consistency matters more than intensity here.
- When a movement gets easy, slow the lowering phase before adding reps.
- Sessions are short by design — resist the urge to bolt extra work onto the end.
Equipment needed
BodyweightYoga Mat
The schedule
Tick each session as you finish it. Open a week to see its days.
Medical disclaimer: This program is general fitness education, not personalised medical or coaching advice. Stop if you feel pain, and consult a qualified professional before starting if you have an injury or health condition.