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20 minute workout at home

4-12 Week 20 Minute Workout At Home Challenge (Week 1)

4-12 Week 20 Minute Workout At Home Challenge (week 1)

4-12 Week 20 Minute Workout At Home Challenge – Welcome to my 12 week challenge. We are at week one of your 4-12 week challenge. This program is for all ability levels.

I have provided you with the recommended repetitions or duration for your ability level for both the HIIT and Ab workouts. Week to week the workouts will get harder and more challenging.

Stick to the 90 day weight loss workout plan and training frequency and you will get results.

Please feel free to share your before and after pictures to inspire others. Lastly, if you have any problems along the way feel free to contact me via Email or phone and I will be happy to help out.

20 min no equipment

Tips to get the most from this challenge:

  • Record your weight at the start of this program
  • Get your body fat recorded if you can (if not knowing your weight will be fine)
  • Take a picture of yourself at the start and end of your challenge
  • Download an interval tier app for android or apple

weekly schedule 1

The weekly schedule shown above is for you to use to remember to record your food intake, to do weekly measurements and of course perform your workouts.

You do not necessarily have to have your breakfast at 7.30 am, however the idea is to eat breakfast in the morning, eat at lunchtime and have dinner in the evening. Your snacks should be 2-3 hours after breakfast and lunch.

If three meals and 2 snacks are too difficult then just stick to 3 meals. Lastly, feel free to have your workout at the time that suits you, whether that is lunch morning or evening.

20 Minute Workout At Home

12 week weight loss workout plan 3

The workout explained:

Perform all 5 exercises in this circuit four times. Choose your ability and exercise and rest for the time stated. You will start with lunges and do as many repetitions as you can.

You will rest and then move onto plank, which will be followed by squats, push ups and star jumps. When doing the star jumps try to aim for two a second. Keep track of how many reps you do and try to match or beat this tally in each round.

HIIT Work & Rest Periods According To Ability Level

  Exercise Length (seconds) Rest (seconds)
Beginner 15 45
Intermediate 20 40
Advanced 30 30

Exercises to perform in rotation:

  1. Lunges
  2. Plank
  3. Squats
  4. Push ups
  5. Star jumps

Full description of exercises

1) Lunge

Step forward with one leg and then bend both your knees till your back leg is two to three inches from the floor. Make sure your knees are at 90 degrees as you bend. Alternate legs.



Only your toes and elbows should be in contact with the floor. Keep your shoulders, hips and ankles in a straight line and hold this position.


3) Squats

Have your feet shoulder width apart with your hands on your temple. Bend your knees until your knees bend past 90 degrees and then straighten your legs until you can stand tall again.


4) Push ups

Start with your feet on the floor with your hands shoulder width apart. Lower your chest to the floor by bending your elbows. Maintain the position of your hip height throughout the movement and then straighten your elbows to raise your body.

push ups-01

5) Star jumps

Jump in the air and raise both your arms upwards to the side of your body. While you raise your arms spread your legs in mid air and then land with your feet apart and arms in the air. Perform another jump and bring your arms back to your side and feet together before you land on the floor.

Star jumps-01

4 week weight loss program

Abdominal Workout

The workout explained:
Perform all 5 exercises one after the other with 5 seconds rest in between each exercise. Perform the amount of rest specified in the table according to your ability.

Once you have finished all five exercises rest for the time stated for the ability level you have chosen.

Exercises to perform in rotation:

  1. Ankle touches
  2. Bicycle abs
  3. Dorsal raise
  4. Plank crunches
  5. Side Plank

Full description of exercises

1) Ankle touches

Lie on your back with your knees bent and feet flat on the floor. Place your feet just under 30 centimetres away from your arms length. Raise your shoulders as high of the floor as you can and slowly reach round and touch your ankles.

2.Ankle touches

2) Bicycle abs

Start with your shoulders off the floor, one leg bent with knee towards the chest and your other leg fully extended. Alternate bending one knee to your chest and extending the opposite leg while touching your knee with your elbow.

4.bicycle abs

3) Dorsal raise

Place your hands on your temple and lie on the floor on your stomach. Keep your feet on the floor and raise your head off the floor. Keep your eyes looking down at the floor at all times.

dorsal raise

4) Plank crunches

Start with just your elbows and feet on the floor and lower your hips to the floor and then up into the air. Keep repeating this movement.

18. Plank crunches

5) Side plank

Lie on your side with only your elbow and the side of your foot on the floor. Keep your shoulder, hip and ankles in a straight line and hold this position.

25.side star plank


Well done, you have completed your first workout on this 12 week program, and have taken your first steps towards losing weight. If you enjoyed this workout, share it with a freind who you feel might benefit from some information.

Every week I am going to be bringing you a new programme, so watch this space 🙂

Week 1

Let me know your thoughts

Are your lungs on fire after that first workout?

Let me know which exercise you found the hardest.

I love to hear your comments.

Please come back next week for week 2.

Things will be slightly tougher, but I know you can do it.

Please leave a comment below to let me know how you found this workout.

Love to all of you.

Your personal trainer and biggest fan

Gerald Smith

20 min home workout


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