How to Create a Balanced Full Body Workout Plan in 4 Weeks

Feeling overwhelmed by the idea of creating a balanced workout plan? You're not alone. Busy professionals often find it challenging to fit fitness into their hectic schedules, leading to inconsistent workouts and unmet fitness goals. The good news? You can create an effective full-body workout plan in just four weeks that fits into your lifestyle and space constraints.

Quick Stats Box

• Total Time: 25-30 minutes per session (including warm-up and cool-down)
• Equipment Needed: Yoga mat required, light dumbbells (5-10 lbs) optional
• Difficulty Level: Beginner-friendly to Intermediate
• Calories Burned: Approximately 150-250 calories per session depending on intensity

Week 1: Foundation Building

Warm-Up (5 minutes)

• Arm Circles: 30 seconds forward, 30 seconds backward
• Bodyweight Squats: 10 reps
• High Knees: 30 seconds
• Torso Twists: 30 seconds
• Dynamic Lunges: 5 reps per side

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|----------|------|---------------|----------------------------------|-----------------------------------| | Bodyweight Squats | 12 reps | 3 | 45 seconds | Keep knees behind toes | Half squats (easier) | | Push-Ups (Knee/Regular)| 10 reps | 3 | 45 seconds | Elbows at a 45-degree angle | Knee push-ups (easier) | | Plank | 30 seconds| 3 | 45 seconds | Keep body in a straight line | Knee plank (easier) | | Glute Bridges | 15 reps | 3 | 45 seconds | Squeeze glutes at the top | Single-leg bridge (harder) |

Cool-Down (3-5 minutes)

• Child's Pose: 1 minute
• Seated Forward Bend: 1 minute
• Figure Four Stretch: 30 seconds per side

Complete in: 25-30 minutes

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Week 2: Adding Intensity

Warm-Up (5 minutes)

• Jumping Jacks: 1 minute
• Leg Swings: 30 seconds each leg
• Arm Crosses: 30 seconds
• Lateral Lunges: 5 reps per side
• Torso Rotations: 30 seconds

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|----------|------|---------------|----------------------------------|-----------------------------------| | Dumbbell Deadlifts | 12 reps | 3 | 45 seconds | Keep back flat | Bodyweight deadlifts (easier) | | Incline Push-Ups | 10 reps | 3 | 45 seconds | Hands slightly wider than shoulders| Regular push-ups (harder) | | Side Plank | 20 seconds each side| 3 | 45 seconds| Body in a straight line | Knee side plank (easier) | | Step-Ups | 12 reps per leg| 3| 45 seconds | Push through the heel | No step (easier) |

Cool-Down (3-5 minutes)

• Pigeon Pose: 30 seconds per side
• Seated Twist: 30 seconds per side
• Cat-Cow Stretch: 1 minute

Complete in: 25-30 minutes

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Week 3: Building Endurance

Warm-Up (5 minutes)

• Butt Kicks: 1 minute
• Hip Circles: 30 seconds each direction
• Dynamic Stretching: 1 minute
• Walking Lunges: 5 per side
• Shoulder Rolls: 30 seconds

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|----------|------|---------------|----------------------------------|-----------------------------------| | Goblet Squats | 12 reps | 3 | 45 seconds | Hold weight close to chest | Bodyweight squats (easier) | | Tricep Dips | 10 reps | 3 | 45 seconds | Keep elbows close to body | Bent knees (easier) | | Plank Shoulder Taps | 12 taps | 3 | 45 seconds | Minimize hip movement | Plank on knees (easier) | | Wall Sit | 30 seconds| 3 | 45 seconds | Keep back flat against wall | Shorter duration (easier) |

Cool-Down (3-5 minutes)

• Standing Quad Stretch: 30 seconds per leg
• Lying Hamstring Stretch: 30 seconds per leg
• Child's Pose: 1 minute

Complete in: 25-30 minutes

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Week 4: Full Body Integration

Warm-Up (5 minutes)

• High Knees: 1 minute
• Arm Circles: 30 seconds
• Lateral Shuffles: 1 minute
• Inchworms: 5 reps
• Torso Twists: 30 seconds

Workout

| Exercise Name | Reps | Sets | Rest | Form Cue | Modification | |------------------------|----------|------|---------------|----------------------------------|-----------------------------------| | Burpees | 10 reps | 3 | 45 seconds | Land softly on the jump | Step back instead of jump (easier) | | Dumbbell Bench Press | 12 reps | 3 | 45 seconds | Press from chest to ceiling | Floor press (easier) | | Russian Twists | 15 reps per side| 3 | 45 seconds| Rotate through the core | Feet on ground (easier) | | Mountain Climbers | 30 seconds| 3 | 45 seconds | Keep a steady pace | Slower pace (easier) |

Cool-Down (3-5 minutes)

• Butterfly Stretch: 1 minute
• Cobra Stretch: 1 minute
• Deep Breathing: 1 minute

Complete in: 25-30 minutes

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Conclusion and Next Steps

Congratulations on completing your 4-week balanced full body workout plan! By following this structured approach, you've laid the foundation for achieving your fitness goals. To continue your progress, consider incorporating variations of these exercises or increasing your weights.

If you're looking for personalized coaching to ensure you're getting the most out of your workouts, consider HipTrain's live 1-on-1 video training sessions. Our certified trainers offer real-time form correction and flexible scheduling to fit your busy lifestyle.