Create a home workout plan with no equipment

This prompt creates a four-week plan you can do at home. You give your goal, fitness level, days per week, time per session and any equipment. Stop if anything hurts and check with a professional for health issues.

text-home-workout-plan — chatgpt — 70 words

Create a 4-week home workout plan.

Goal: [FAT LOSS / STRENGTH / STAMINA]
Fitness level: [BEGINNER / INTERMEDIATE]
Days per week: [NUMBER]
Time per session: [MINUTES]
Equipment: [NONE / DUMBBELLS]
Injuries or limits: [ANY]

Give a weekly table with exercises, sets and reps, warm-up and cool-down, how to progress each week and a simple rule for rest. Include a reminder to check with a doctor if I have health conditions.

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Consistency beats intensity. Choose a plan you can do on your worst day.

Get a better result

What you will get

A four-week plan with a weekly table of exercises, sets and reps, a warm-up and cool-down, how to progress each week, a simple rest rule and a reminder to check with a doctor if you have a health condition.

Common mistake

The level is set too high.

Fix: Be honest about your fitness level, and start easier than you think. You can always move up in week two.

Also watch for

An exercise form is unclear. Ask for a two-line form cue for each move, and look up a trusted video for any you do not know.
You skip the rest rule. Keep at least one full rest day, and stop if you feel sharp pain, dizziness or chest discomfort.

Try a variation: make a 15-minute version

Ask for a version where each session takes only fifteen minutes, with the same progress each week, for busy days.

Still not right? Reply with this

I finished week one. This is how it felt: [NOTES]. Adjust week two up or down from that, and tell me which exercise to make easier or harder first.