A four-week home workout plan for complete beginners

If you haven't exercised in years, the hardest part is knowing where to start. This plan uses only your bodyweight and takes 15 minutes, three times a week.

Week 1: Learn the moves

Squats to a chair, wall push-ups, glute bridges and a 20-second plank. Two rounds, with as much rest as you need.

Week 2: Add a round

Same moves, three rounds. Focus on slow, controlled movement.

Consistency beats intensity. Three easy sessions a week will change more than one heroic one.

Week 3: Progress one move

Swap wall push-ups for incline push-ups on a table. Hold the plank for 30 seconds.

Week 4: Make it a circuit

Move from one exercise to the next with minimal rest. Congratulations: you just did a full-body workout.