FREE 12 Week Home Training Programme

A lot of people struggle to train due to a lack of access to local facilities, an inability to make time around their busy schedule to go to the gym or simply a lack of inclination to train in front of a crowd of other gym users.

If you are looking to improve you general fitness, become stronger and improve your muscular functionality, then you need to be able to train at home with a sensible and effective training programme structured to maximise effectiveness whilst remaining efficient and not overly time consuming. If you are looking for a specific scientifically designed training programme that is absolutely guaranteed to work for everyone, then you’ll be searching for a long time; but what cannot be questioned is the absolute truth – hard work and dedication when combined with an effective structure cannot fail to succeed when it comes to health and fitness.


The theory behind the FREE 12 Week Home Training Programme below is that if you perform functional exercises using only your bodyweight as resistance to strengthen your muscle as well as increasing endurance and involving other muscle groups (these are called compound movements) into the movements whilst performing cardiovascular activity at a high level of intensity with the same thing in mind, you will develop natural strength and power as well as simultaneously improving your lung capacity, cardiovascular fitness and burning fat (alongside developing lean muscle tone and definition).

Daily exercises:

– Basic Press Ups
– Bent Knee Full Sit Ups
– Full Leg Raises
– Basic Squats
– Alternating Lunges
– Burpees
– Jumping Jacks

Cardio Options:

– Walking
– Running
– Swimming
– Cycling
– Rowing
– Cross Trainer/Treadmill/Exercise Bike etc.


FREE 12 Week Home Training Programme

Daily exercise routine + progression:

10 Basic Press Ups
10 Bent Knee Full Sit Ups
10 Full Leg Raises
10 Basic Squats
10 Alternating Lunges
10 Burpees
50 Jumping Jacks

Perform with minimum rest, as fast and efficiently as possible with maximum focus on correct form and technique. Retain tension in your core throughout each movement to maximise core stability and core strength development as well as reducing the risk of injury and offering greater support to the lower back (an area a lot of people suffer weakness in). For the plan to succeed, I recommend you perform this workout every weekday, having the weekend days as your rest. Progression is simple, you are aiming to increase the repetitions by 5 every 2 weeks.

Week 1+2 – 10 Reps (50 jumping jacks)
Week 3+4 – 15 Reps (75 jumping jacks)
Week 5+6 – 20 Reps (100 jumping jacks)
Week 7+8 – 25 Reps (125 jumping jacks)
Week 9+10 – Twice through, 25 Reps of each exercise (125 jumping jacks) on the first circuit through, then 10 Reps of each exercise (50 jumping jacks) on the second circuit through
Week 11+12 – Three times through, 25 Reps of each exercise (125 jumping jacks) on the first circuit, then 15 Reps of each exercise (75 jumping jacks) on the second circuit, and finally 5 Reps of each exercise (25 jumping jacks) on the final circuit.

Alongside following this training routine, it is important to develop your cardiovascular fitness. This part of your training routine is the easiest. Whatever Cardio option you choose, you perform for 15 minutes at 100% effort. It can be broken down into intervals at first, but your goal eventually would be to perform 15 minutes of relentless high intensity training.

Week 1+2 – 5 x 3 minute Intervals, 1 minute rest between Intervals.
Week 3+4 – 15 x 1 minute Intervals, 30 seconds rest between Intervals
Week 5+6 – 5 x 2 minute Intervals, 1 x 5 minute Interval, 1 minute rest between Intervals
Week 7+8 – 3 x 3 minute Intervals, 1 x 6 minute Interval, 1 minute rest between Intervals
Week 9+10 – 5 x 1 minute Intervals, 1 x 2 minute Interval, 1 x 3 minute Interval, 1 x 5 minute Interval, 30 seconds rest between Intervals
Week 11+12 – 3 x 5 minute Intervals, 30 seconds rest between Intervals

From that point onwards you stick to 3 x 5 minute intervals until you feel ready to try your 1 x 15 minute Interval. Don’t rush into the 15 minute relentless set without completing the 12 week planned programme.

Alongside any training programme it is important to maintain a calorie controlled diet with maximum intake of vegetables and lean meat alongside correct hydration. A diet rich in fish, lean meat, dark green vegetables, root vegetables, various pulses and legumes and lots of seeds and nuts is the key to maintaining good health, supporting regular training and ensuring you are in the best health internally.

It is also important to concentrate on the simple things; breathing deeply, maximum oxygen intake, getting 8-12 hours sleep every night and try stretching EVERY day for between 5 and 15 minutes. Flexibility is a hugely ignored part of most people’s training schedules and as a result they suffer from an increased risk of injury, an increased risk of DOMS (delayed onset muscle soreness) and greater fatigue in the long term. The great thing about following a plan like this is that it’s short, simple and won’t take huge chunks out of your day. You can fit it in around work hours, time with the children, or around other hobbies and pursuits.

Nutrition Examples:

Breakfast: Greek Yoghurt, Oats, Summer Berries and a Drizzle of Honey
Lunch: Oven Baked Salmon fillet, Lightly Stir fried Broccoli, Carrots and Asparagus with a Dressing of Lemon Juice, Balsamic Vinegar and Honey
Dinner: Chopped, Pan Fried Turkey Breast Salad with Red Cabbage, Red Onion, Beetroot, Carrot, Lettuce, Rocket and a Sprinkle of Chopped Cashews

The key thing with your dietary intake is to remember these three basic tips:
1.) Keep it natural. The less your food has been modified, the better it is for you (Meat, Fish, Nuts, Seeds, Vegetables, Fruit, Legumes, Pulses, Yoghurt, Honey)
2.) Avoid carbonated drinks, sweets, chocolates, crisps, cakes and all things filled with salts and sugars. They’re filled with additives and chemicals that aren’t going to do you any good at all
3.) Drink water, water and more water. Water Is always the best option for hydration and will always be the most beneficial fluid for your body.

REMEMBER: You should always consult a medical professional before undertaking any large change in your daily exercise routine or diet to ensure you are in good health to do so and are not putting yourself at any risk.


If you are interested in having your own personalised training programme designed then visit Matt Goddard Fitness on social media via these links:

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