Home Workout With No Equipment

I want an effective home workout plan with no equipment.

Goal: [lose weight / build strength / get fit / tone up]
Fitness level: [complete beginner / some experience / returning after a break]
Time per session: [20 / 30 / 45 / 60 minutes]
Days per week: [NUMBER]
Space available: [a small area / full room / garden access]

Create my home workout plan:
1. **4-week programme** — complete week-by-week plan
2. **Workout A and Workout B** written out in full — exercises, reps, rest periods
3. **Modifications** for any exercises I struggle with
4. **How to make it harder** over time without equipment
5. **Warm-up and cool-down** routines included
6. **What to do when motivation dips** — maintaining consistency at home

I want an effective home workout plan with no equipment.

Goal: [lose weight / build strength / get fit / tone up]
Fitness level: [complete beginner / some experience / returning after a break]
Time per session: [20 / 30 / 45 / 60 minutes]
Days per week: [NUMBER]
Space available: [a small area / full room / garden access]

Create my home workout plan:
1. **4-week programme** — complete week-by-week plan
2. **Workout A and Workout B** written out in full — exercises, reps, rest periods
3. **Modifications** for any exercises I struggle with
4. **How to make it harder** over time without equipment
5. **Warm-up and cool-down** routines included
6. **What to do when motivation dips** — maintaining consistency at home