ABOUT THE HOME WORKOUT PROGRAM

The Home Workout Program is designed to help you lose body fat, improve conditioning, and build functional muscle using bodyweight and resistance band training, with no gym required.

The program follows a 4-day training split, focused on full-body strength, muscle balance, and joint health, making it suitable for long-term consistency.

How the program is structured

• 4 days of bodyweight and resistance band workouts
• Day 5: Core (abs) + cardio-focused session
• Days 6 & 7: Active recovery days

Cardio integration

• A strategic mix of LISS (low-intensity steady state) and HIIT (high-intensity intervals) spread across the week
• Cardio is programmed to support fat loss without compromising recovery or muscle tone

Active rest days

On Days 6 and 7, you may choose:

• LISS for recovery and fat oxidation
• HIIT for conditioning and metabolic benefits

This flexibility allows you to adjust based on energy levels, recovery, and lifestyle.

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WHO THIS PROGRAM IS FOR

• Those training at home with minimal equipment
• Anyone looking to lose fat without losing muscle
• People who want structure without rigid gym dependence
• Busy individuals seeking effective, time-efficient workouts

When paired with a calorie-controlled diet, this program helps you stay lean, conditioned, and consistent—without burnout.