Get a healthy, toned body with exercises you can do at home. Pick this program and follow the routine for 4 weeks.
Program at a glance
Who is this program for?
This program is designed for beginners: a controlled number of movements with room for recovery. If you haven't trained consistently before, this is a good starting point.
Weekly plan
Day 1 — Full-Body Strength
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Bodyweight Squat | 3×12-15 | 45 sec |
| Kneeling Push Up | 3×8-12 | 45 sec |
| Inverted Row Under Table | 3×8-10 | 60 sec |
| Heel Glute Bridge | 3×15 | 45 sec |
| Bodyweight Standing Calf Raise | 3×15-20 | 30 sec |
| Front Elbow Plank | 3×30 sec | 45 sec |
Day 2 — Cardio & Core
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Pogo Hop | 4×20 | 30 sec |
| High Knee Run | 4×30 sec | 30 sec |
| Elevated Mountain Climber With Hands On A Chair | 3×16-20 | 30 sec |
| Crunch Floor | 3×12-15 | 30 sec |
| Russian Twist | 3×16-20 | 30 sec |
| Dead Bug | 3×10 | 30 sec |
| Side Plank | 2×20 sec | 30 sec |
Day 3 — Rest Day
Rest day — recover and get ready for the next session.
Day 4 — Lower Body & Glutes
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Sumo Squat Floor Touch | 3×12 | 45 sec |
| Bodyweight Rear Lunge | 3×10-12 | 45 sec |
| Glute Bridge Hip Abduction | 3×12 | 45 sec |
| Bear Plank Kickback | 3×12 | 30 sec |
| Wall Sit (Narrow Stance) | 3×30 sec | 45 sec |
| Calf Raise With Wall Support | 3×15 | 30 sec |
Day 5 — Upper Body & Core
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Incline Push Up With Chair | 3×8-12 | 45 sec |
| Band Bent Over Row | 3×12 | 45 sec |
| Bottle Weighted Lateral Raise | 3×12-15 | 45 sec |
| Bench Dip (Knees Bent) | 3×8-12 | 45 sec |
| Superman Back Raise | 3×12 | 30 sec |
| Shoulder Tap | 3×16 | 30 sec |
Day 6 — Full-Body HIIT
| Exercise | Sets × Reps | Rest |
|---|---|---|
| Walk Burpee | 4×10 | 45 sec |
| Quick Sumo Squat | 4×15 | 30 sec |
| Plank Jack | 3×15 | 30 sec |
| High Knee Run | 3×30 sec | 30 sec |
| Sumo Crab Walk | 3×10 | 30 sec |
| Front Plank Walkout | 3×8 | 45 sec |
Day 7 — Rest Day
Rest day — recover and get ready for the next session.
30-Day Home Toning is free to follow on VIGOR: download the app, pick the program from the Programs tab and start your first workout. Every set is logged and your progress is measured automatically.
This content is for general information; consult a professional about suitability for your health. Sets, reps and rest values reflect the current program template in the app.