A 28-day full body home workout plan you can do in your living room

If, like many runners out there, you’re taking your workouts indoors at the moment, you’ll probably be looking for some inspiration. Here, we’ve got a 28 day home workout plan from GB heptathlete-turned PT, Louise Hazel. “You can do these body-weight moves anywhere and each circuit takes just 20 minutes, so no excuses!”

How does the programme work?

Each week involves a new workout, more challenging than the last. If you’re a beginner, do weeks 1 to 4; if you’re in the middle, start at week 2, doing it twice before doing weeks 3 and 4; if you’re a pro, do week 2, 3, 4 then 4 again. Do each move for 30 seconds for a circuit. Do 3 circuits with 2-3 mins rest in-between.

Aim to do the workout 3-4 times a week around your running plan.

Week one

This week is a total-body workout to kick-start your metabolism and get you perfecting lean-muscle-building moves.

Week two

Coping? “Now we up the ante with tougher, more advanced body-weight moves,” Hazel says.

Week three

We’re upping the complexity and resistance. Grab 2-3kg dumbbells and get on it.

Week four

It’s the final week, and you’re flying! These killer moves will carve that sculpted physique.

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