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