28-Day Home Autoplay Cutting
JefitTeam avatar JefitTeam
Dec 1st 2023
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28-Day Home Autoplay Cutting

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28 DAYS - Cutting - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This JEFIT 28-Day home, interval based exercise routine is geared towards a beginner. All sets are time based rather than using traditional repetitions. This is a great plan for someone who is working out at home with no or minimal exercise equipment. It offers a rotating schedule involving: strength, cardio, and active recovery days; with this format to be followed for the first two weeks. Following this you have an upper body followed by a lower body workout back to back days. This is mixed in with a cardio session before repeating the sequence again.

The plan offers a 28-day, full-body exercise routine, designed for home exercise use. It includes bodyweight exercises used to build a base level of strength. There are also cardio sessions on the days after every strength training session. If you have the use of a foam roller - this would be a good time to pull it out and use it. Spend 15 minutes rolling out all your major muscle groups prior to a training session and especially before your recovery sessions on days 7, 14, 21 and 28.

What a Typical Week Looks Like (Week 1 and 2)

Day 1 - Strength Training Day (bodyweight exercises).
Day 2 - Cardio (bodyweight).
Day 3- Strength Training Day (bodyweight exercises).
Day 4 - Cardio
Day 5 - Strength Training (bodyweight).
Day 6 - Foam Roll / Cardio
Day 7 - REST day. Foam Roller for 20-minutes (on your own).

Week 2 (days 8-14) Same as above

Week 3 (days 15-21) Upper & Lower body worked on separate days for weeks 3 and 4. Day 21 includes a yoga session to follow.

Week 4 (Days 22-28) Same as above and day 28 is a yoga session.

A few things to note:

On cardio days - whenever you see treadmill walking - substitute an outdoor walk instead (unless you have a home treadmill). Other cardio days include jumping rope and running. If no jump rope is available, jump in place staying on the balls of your feet. For any step-ups use a stair or a solid bench. Good luck!


Stay Strong Together,


MICHAEL WOOD, CSCS
Jefit

Cardio (Outdoor Walking)  1 exercises, 32 mins
Walking exercise demonstration
Walking

1x0 reps • 1800s

rest: 60s audio icon
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Bodyweight Strength Session  14 exercises, 35 mins
Push-Up exercise demonstration
Push-Up

1x0 reps • 30s

rest: 60s audio icon
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Cardio Session  2 exercises, 28 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Bodyweight Strength Session  9 exercises, 27 mins
Bodyweight Wall Squat exercise demonstration
Bodyweight Wall Squat

3x0 reps • 35s

rest: 45s audio icon
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Foam Roll / Cardio Session (Outdoor)  1 exercises, 22 mins
Walking exercise demonstration
Walking

1x0 reps • 1200s

rest: 60s audio icon
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Active Recovery / Foam Roll on your own for 20-minutes  0 exercises, 0 min
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Bodyweight Strength Session  11 exercises, 27 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 120s

rest: 1s audio icon
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Cardio (Outdoor Walking)  1 exercises, 32 mins
Walking exercise demonstration
Walking

1x0 reps • 1800s

rest: 60s audio icon
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Bodyweight Strength Session  10 exercises, 24 mins
Crunches exercise demonstration
Crunches

2x0 reps • 35s

rest: 30s audio icon
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Foam Roll / Cardio Session  2 exercises, 34 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Bodyweight Strength Session  7 exercises, 18 mins
Crunches exercise demonstration
Crunches

3x0 reps • 38s

rest: 20s audio icon
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Foam Roll / Cardio Session  1 exercises, 37 mins
Walking exercise demonstration
Walking

1x0 reps • 2100s

rest: 60s audio icon
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Active Recovery  10 exercises, 18 mins
Arm Circles exercise demonstration
Arm Circles

1x0 reps • 38s

rest: 20s audio icon
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Upper Body Strength  9 exercises, 25 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x0 reps • 30s

rest: 15s audio icon
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Lower Body Strength  5 exercises, 19 mins
Glute Kickback exercise demonstration
Glute Kickback

1x10 reps

rest: 30s audio icon
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Cardio  1 exercises, 28 mins
Running exercise demonstration
Running

1x0 reps • 1560s

rest: 60s audio icon
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Upper Body Strength  9 exercises, 25 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x0 reps • 30s

rest: 30s audio icon
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Lower Body Strength  6 exercises, 15 mins
Glute Kickback exercise demonstration
Glute Kickback

2x0 reps • 25s

rest: 30s audio icon
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Cardio  2 exercises, 44 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 240s

rest: 60s audio icon
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Yoga Session  10 exercises, 19 mins
90/90 Hamstring Stretch exercise demonstration
90/90 Hamstring Stretch

1x0 reps • 35s

rest: 20s audio icon
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Upper Body Strength  10 exercises, 27 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x0 reps • 30s

rest: 15s audio icon
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Lower Body Strength  7 exercises, 16 mins
Glute Kickback exercise demonstration
Glute Kickback

1x0 reps • 35s

rest: 30s audio icon
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Cardio  2 exercises, 46 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 300s

rest: 60s audio icon
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Upper Body Strength  9 exercises, 24 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x0 reps • 40s

rest: 15s audio icon
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Lower Body Strength  6 exercises, 14 mins
Glute Kickback exercise demonstration
Glute Kickback

1x0 reps • 30s

rest: 20s audio icon
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Cardio  3 exercises, 43 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 60s audio icon
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Yoga Session  10 exercises, 19 mins
90/90 Hamstring Stretch exercise demonstration
90/90 Hamstring Stretch

1x0 reps • 35s

rest: 20s audio icon
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