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No-Equipment Home Workout Plan

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The prompt

Make a home workout plan with no equipment that I can do in a small room. My level: [beginner / some experience], age: [age] Goal: [general fitness, strength, stamina, flexibility] Time per session: [minutes], days per week: [number] Limits: [e.g. knee pain, downstairs neighbours so no jumping] Give me: 1. A weekly schedule with each session's warm-up, main workout and cool-down. 2. Each exercise with sets, reps or time, rest, and one-line form cues (e.g. squats, push-ups or wall push-ups, lunges, glute bridges, planks, step-ups on a stair). 3. An easier and a harder version of each exercise. 4. How to progress over 4 weeks. 5. Quiet, low-impact swaps if I can't jump. Tell me to stop if something hurts, and to check with a doctor before starting if I have a health condition.

Why this prompt

• Hand-picked, editorially reviewed prompt
• Written for ChatGPT, Claude, Gemini

Source

Created by BestPromptFinder — editorial prompt, not user-generated. See our content & source policy.

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