This free 4 week Workout Plan is based on 3 to 5 workouts per week. We focus on the training of the full body and we do so with ‘high intensity interval training’, abbreviated ‘HIIT’.
What is this Workout Plan for?
Based on the workouts in this fitness schedule, we will alternate the HIIT workouts with workouts that focus on specific muscle groups in the body. Through this variety, we target the muscles in the entire body and improve our overall fitness level. The high intensity training stimulates fat burning and creates a boost for our endurance.
How does this workout plan work?
As mentioned earlier, this workout plan can be followed with 3 to 5 workouts per week. The number of training sessions depends entirely on how you can fit this into your weekly schedule. For the scheme this works as follows:
- 3 times a week: Follow day 1,2,5
- 4 times a week: Follow day 1,2,4,5
- 5 times a week: Follow day 1,2,3,4,5
To prevent overloading of the muscles and to create room for recovery, it is advisable to schedule a rest day between the workouts. A training week would then for example, look like this:
- 3 times a week: Monday, Wednesday, Friday
- 4 times a week: Monday, Tuesday, Thursday, Friday
- 5 times a week: Monday, Tuesday, Wednesday, Friday, Saturday
What do I need for this workout plan?
Nothing! All workouts in this fitness plan are done with body weight. On day four, materials are used, but they can be replaced with materials in the house or left out. For example:
- Resistance Band – These workouts can be done without a resistance band
- Dumbbell – Replace the dumbbell with a bottle of soap or water
Tips and Tricks before you start this workout plan!
Prior to training, it is extremely important to prepare the muscles for what is to come with a good warm-up routine. In addition, I recommend ending the training with a cooldown. The cooldown brings the heart rate back down and helps the muscles to relax. Both the warm-up and cooldown routines can be found above week 1. There, choose a warm-up and cool-down routine that feels right for you.
The motivation to start a fitness training schedule is different for everyone. During the weeks there will be a moment when the motivation is a bit lower. Here are a few well-known tips and tricks that can help you persevere on those days and go for it anyway!
- Take before and after photos. Nothing motivates better than seeing the positive changes in your own body!
- Write down your motivation for starting this training schedule and read it every day. Especially when you just don’t remember!
- Treat yourself to a weekly reward! For example sleeping till late one morning, your favorite dinner, Netflix Marathon … In short; something that makes you happy to reward yourself for your efforts!
- Tag #sharonschilderworkouts in your facebook or instagram stories and let me know you follow this workout plan! On my Instagram and Facebook accounts you can find additional fitness, motivation and nutrition ideas that can help you to stay motivated.
Let’s Begin!
Start each workout with a warm-up and finish each workout with a cooldown routine of your choice.
4 Week Workout Plan
Warm-Up Routine
5 Minute Warm Up Routine At Home: https://youtu.be/lQdgtsf0CjI
Cooldown Routine
Choose between one of the following cool down videos!
10 Minute Full Body Stretch Routine After Workout: https://youtu.be/JmF1W09FTHE
5 min Standing Cool Down: https://youtu.be/nDJAbRkjDuA
Fitness Plan Week 1
Week 1 Day 1
After the warm-up we start day 1 with a 20 Minute ‘HIIT Tabata Workout’, followed by a 10 minute abs workout and conclude with a cooldown routine of your choice.
Week 1 Day 2
It’s time to sweat! This training mainly focuses on cardio and leg muscle exercises. The intensity is high, so don’t forget to keep a bottle of water nearby!
Week 1 Day 3
For the past few days you’ve been training at a high intensity. Therefore, today we lower the intensity, but still calmly train all muscle groups. This way your muscles are addressed, but your body also gets enough rest to recover.
Week 1 Day 4
Today we add (when possible) some extra resistance to the workout. These workouts create extra tension in the muscles, which stimulates strength development. > If you don’t have a resistance band, no problem! This workout can also be performed without a resistance band.
Week 1 Day 5
The last day of this week! Time to work hard. Today we start with a training for the arm- and core muscles and conclude with a ‘HIIT Cardio’ training for the entire body. Keep a bottle of water at hand, because the intensity is high! Let’s go:
Yes! Week one is completed! ✔ You have made a good start, now it’s important to persevere. Therefore, this weeks quote will be: ‘motivation is what gets you started, dedication is what keeps you going’. Remember what’s important to you and stick to it even when your motivation is low. But first, enjoy your well-deserved rest and prepare for week two.
Fitness Plan Week 2
Week 2 Day 1
Welcome to the new week! We start off with this 30-minute ‘HIIT Tabata’ workout. During the ‘rest’ moments, keep moving in place to stimulate blood flow and accelerate muscle recovery.
Week 2 Day 2
Today we start with an intense workout, the ‘HIIT Cardio Tabata’. With this we will increase the heart rate and challenge our stamina. Then we continue with a booty workout. This workout focuses around the glutes to stimulate growth.
Day 2 Week 3
Day three is devoted to a full-body tabata followed by ab- and core workout. Try to do each exercise in the abs workout slow and with control. Exhale each time when most of the pressure is on the abdominal muscles. Also pull in the belly button to actively engage the core muscles in the movements.
Week 2 Day 4
Grab a dumbbell or a detergent / water bottle and get ready for day 4! We start with two workouts including weight and end with a six minute abdominal workout. In 30 minutes we have trained the entire body, let’s go!
Week 2 Day 5
We conclude the second week with a repeat of the ‘No Repeats HIIT Tabata’ from week 1 day 1, followed by an intense 10 minutes abdominal muscle training.
Very well done! The first two weeks of this fitness plan are completed ✔. You only have two weeks to go. Take plenty of rest and get off to a strong start of the third week!
Fitness Plan Week 3
Week 3 Day 1
New week, 7 days, 168 hours, time to rock! Today’s training starts with a 15 minute ‘HIIT Tabata’ where we train the entire body. Followed by a 10 minute Tabata, focusing on the leg muscles. Here we go:
Week 3 Day 2
Get ready for today’s abs workout and full body tabata. Let’s get stronger!
Week 3 Day 3
Today we work through one full body workout. The intensity will be high and the exercises will be done without jumping.
Week 3 Day 4
Day 4 starts with a 10 minute leg and glute workout in which we use a resistance band. Followed by a 15 minute full body dumbbell workout. As indicated earlier, the resistance band workout can be performed without a resistance band and the dumbbell can be replaced by a detergent- or water bottle.
Week 3 Day 5
Week 3 will be concluded with a new type of training: the ‘100 Down’ workout. Maintain your own speed and rhythm during this training. Then finish with a 10 minute upper body workout.
Well done! Week 3 is completed ✔ Only one week to go!
Fitness Plan Week 4
Week 4 Day 1
Week 4, day 1 we kick off with the 25-minute long ‘HIIT Tabata Cardio and Legs’.
Week 4 Day 2
Day 2 consists of 2 full body workouts. When an exercise gets tough, try to slow it down. However, always keep going and don’t give up!
Week 4 Day 3
Today’s workout consists of three 10 minute workouts. Every workout focuses on a different part of the body. The impact is low (no jumps), but the intensity is high.
Week 4 Day 4
We’re throwing the intensity up high by combining these two workouts. Both workouts are known, let’s do this!
Week 4 Day 5
The last workout of this fitness plan! We finish strong and sweaty with this cardio workout. Let’s do this!
You did it! Day 5 week 4 has been completed and this four week fitness plan has been fulfilled ✔
I hope you enjoyed this program and are proud of your results! Do you want to share these? Tag me in your begin- and end photo in your instagram or facebook stories with #sharonschilderworkouts. Tagging and Sharing is appreciated! ❤
Would you like to train even more? Take a look at my twelve week training schedule. Link: https://sharonschilder.com/nl/2021/01/10/12-weeks-training schedule/
Thanks for participating and hopefully you will soon train with me again!
Sharon ❤
