28-Day Home Bodyweight Cutting Plan
JefitTeam avatar JefitTeam
Dec 1st 2023
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28-Day Home Bodyweight Cutting Plan

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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 exercise routine is geared towards a beginner exerciser 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 next month.

The plan offers a 28-day, full-body exercise plan, 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. Finally, every 7th day is used as an active recovery day. 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 session.

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 - Active Recovery (good day for FOAM ROLLING).

Week 2 (days 8-14)

Week 3 (days 15-21) Upper & Lower body worked on separate days for weeks 3 and 4.

Week 4 (Days 22-28)

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 • 1800m

rest: 60s audio icon
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Bodyweight Strength Session  13 exercises, 35 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180s

rest: 30s audio icon
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Cardio Session  2 exercises, 28 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 180m

rest: 60s audio icon
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Bodyweight Strength Session  7 exercises, 31 mins
Crunches exercise demonstration
Crunches

3x15 reps

rest: 20s audio icon
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Foam Roll / Cardio Session  1 exercises, 22 mins
Walking exercise demonstration
Walking

1x0 reps • 1200m

rest: 60s audio icon
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Active Recovery  10 exercises, 24 mins
Arm Circles exercise demonstration
Arm Circles

1x15 reps

rest: 20s audio icon
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Bodyweight Strength Session  12 exercises, 36 mins
Jump Rope exercise demonstration
Jump Rope

1x0 reps • 120s

rest: 30s audio icon
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Cardio (Outdoor Walking)  1 exercises, 32 mins
Walking exercise demonstration
Walking

1x0 reps • 1800m

rest: 60s audio icon
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Bodyweight Strength Session  10 exercises, 35 mins
Crunches exercise demonstration
Crunches

2x18 reps

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

1x0 reps • 180m

rest: 60s audio icon
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Bodyweight Strength Session  7 exercises, 27 mins
Crunches exercise demonstration
Crunches

3x15 reps

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

1x0 reps • 2100m

rest: 60s audio icon
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Active Recovery  8 exercises, 18 mins
Arm Circles exercise demonstration
Arm Circles

1x15 reps

rest: 20s audio icon
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Upper Body Strength  9 exercises, 30 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x8 reps

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 • 1560m

rest: 60s audio icon
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Upper Body Strength  9 exercises, 37 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x10 reps

rest: 60s audio icon
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Lower Body Strength  6 exercises, 23 mins
Glute Kickback exercise demonstration
Glute Kickback

2x12 reps

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

1x0 reps • 240m

rest: 60s audio icon
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Yoga Session  10 exercises, 23 mins
90/90 Hamstring Stretch exercise demonstration
90/90 Hamstring Stretch

1x12 reps

rest: 20s audio icon
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Upper Body Strength  10 exercises, 35 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x10 reps

rest: 15s audio icon
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Lower Body Strength  7 exercises, 23 mins
Glute Kickback exercise demonstration
Glute Kickback

1x10 reps

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, 30 mins
Dynamic Back Stretch exercise demonstration
Dynamic Back Stretch

1x10 reps

rest: 15s audio icon
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Lower Body Strength  6 exercises, 20 mins
Glute Kickback exercise demonstration
Glute Kickback

1x12 reps

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

1x0 reps • 180m

rest: 60s audio icon
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Yoga Session  10 exercises, 23 mins
90/90 Hamstring Stretch exercise demonstration
90/90 Hamstring Stretch

1x13 reps

rest: 20s audio icon
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