How to Build a Full Body Workout Routine in Just 4 Weeks

Are you a busy professional struggling to find the time and motivation to create a full body workout routine? Perhaps you've tried different programs but found them too overwhelming or time-consuming. With only 20-30 minutes per session, you can effectively build a full body workout routine in just 4 weeks—no gym required. Let’s break it down into actionable steps that you can start immediately.

Quick Stats Box:

• Total Time: 20-30 minutes per session
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly
• Calories Burned: Approximately 150-250 calories depending on intensity

Week 1: Establish Your Foundation

Warm-Up (5 minutes)

1. Arm Circles: 30 seconds forward, 30 seconds backward
2. Leg Swings: 30 seconds per leg
3. Torso Twists: 1 minute
4. High Knees: 1 minute
5. Bodyweight Squats: 1 minute

Workout Routine

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|------------|--------|--------------------|--------------------------------------|---------------------------------------| | Bodyweight Squats | 12 reps | 3 sets | 45 seconds between sets | Keep your chest up and push through your heels | Use a chair for support | | Push-Ups (Knee or Full)| 10 reps | 3 sets | 45 seconds between sets | Keep your body in a straight line | Do push-ups on your knees | | Plank | 30 seconds | 3 sets | 45 seconds between sets | Engage your glutes and core | Drop to your knees for an easier version | | Glute Bridges | 12 reps | 3 sets | 45 seconds between sets | Squeeze your glutes at the top | Do single-leg glute bridges |

Cool-Down (3-5 minutes)

1. Child's Pose: 1 minute
2. Standing Quad Stretch: 30 seconds per leg
3. Seated Forward Fold: 1 minute

Complete in: Approximately 25-30 minutes

Week 2: Increase Intensity

Warm-Up (5 minutes)

(Same as Week 1)

Workout Routine

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|------------|--------|--------------------|--------------------------------------|---------------------------------------| | Jump Squats | 10 reps | 3 sets | 45 seconds between sets | Land softly with knees bent | Regular squats without the jump | | Incline Push-Ups | 12 reps | 3 sets | 45 seconds between sets | Keep elbows close to your body | Perform on knees | | Side Plank | 20 seconds per side | 3 sets | 45 seconds between sets | Stack your feet and lift your hips | Drop your bottom knee for support | | Dead Bugs | 10 reps per side | 3 sets | 45 seconds between sets | Keep your lower back pressed to the floor | Perform with arms only |

Cool-Down (3-5 minutes)

(Same as Week 1)

Complete in: Approximately 25-30 minutes

Week 3: Add Variety

Warm-Up (5 minutes)

(Same as Week 1)

Workout Routine

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|------------|--------|--------------------|--------------------------------------|---------------------------------------| | Step-Ups | 12 reps per leg | 3 sets | 45 seconds between sets | Drive through the heel of the foot on the step | Use a sturdy chair or low table | | Pike Push-Ups | 8 reps | 3 sets | 45 seconds between sets | Keep your hips high and head between your arms | Regular push-ups | | Russian Twists | 15 reps per side | 3 sets | 45 seconds between sets | Keep your feet off the ground for more challenge | Keep feet on the ground | | Bird-Dogs | 10 reps per side | 3 sets | 45 seconds between sets | Maintain a neutral spine | Perform with arms only |

Cool-Down (3-5 minutes)

(Same as Week 1)

Complete in: Approximately 25-30 minutes

Week 4: Maximize Your Strength

Warm-Up (5 minutes)

(Same as Week 1)

Workout Routine

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|------------|--------|--------------------|--------------------------------------|---------------------------------------| | Burpees | 10 reps | 3 sets | 45 seconds between sets | Jump high and land softly | Step back instead of jumping | | Decline Push-Ups | 8 reps | 3 sets | 45 seconds between sets | Keep your body straight and core tight | Regular push-ups | | Plank Jacks | 12 reps | 3 sets | 45 seconds between sets | Keep your hips stable | Step out instead of jumping | | Wall Sit | 30 seconds | 3 sets | 45 seconds between sets | Keep your back flat against the wall | Reduce time to 20 seconds |

Cool-Down (3-5 minutes)

(Same as Week 1)

Complete in: Approximately 25-30 minutes

Conclusion and Next Steps

Congratulations on completing your 4-week full body workout routine! You’ve built a foundation for fitness that can be sustained and progressed. To continue your journey, consider adding weights to your exercises or increasing the duration of your workouts. Aim to complete this routine 3 times a week with rest days in between.

For personalized coaching and real-time feedback to ensure proper form and effectiveness, consider HipTrain’s 1-on-1 sessions with certified trainers.