As much as I love running, there inevitably comes a time each year where I am ready to take a break or scale back on mileage. Sometimes it’s immediately following a race, prior to beginning a training plan, dealing with an injury, or just plain feeling burnt out. Each year I incorporate a few weeks of dedicated cross training to keep my entire body strong.

Like this full body workout plan.

Fitting in cross training workouts feels so much easier when I can complete them right at home. There’s probably nothing more convenient than being able to gain fitness right in your living room – with no gym required.

This 4 week workout plan is a great way to quickly gain strength right at home! I love using these workouts during a break from running, or including them in my training plan when mileage is low.

Related: How to Stay Fit During the Running Off Season

Each workout requires no equipment other than dumbbells – which can be left out. This 4 week home workout plan targets the entire body each week. These exercises are perfect for beginners, and can easily be modified to increase the intensity as you gain strength and fitness.

Every workout uses bodyweight exercises to create resistance and strengthen the full body right at home. There are five workouts per week, each totaling 30 minutes each. With just five workouts, there is plenty of room to add in a few extras (for example, a couple easy runs each week), or just take things slow as you begin.

Check out the basic layout of this workout program.

4 Week Full Body Home Workout Plan

• Monday: Legs (Hamstrings, Quads and Calves)
• Tuesday: Core (Upper and Lower Abs and Back)
• Wednesday: Upper Body (Arms and Shoulders)
• Thursday: Glutes (Hips and Glutes)
• Friday: Rest or Cross Train
• Saturday: Cardio HIIT (Full Body)
• Sunday: Rest

Each workout is 30 minutes long. Every workout begins with a 5 minute cardio workout using HIIT exercises, and then targets a designated area of the body, followed by a cool down.

Check out just some of the HIIT and bodyweight exercises you’ll find in this 4 Week Workout Plan!

Monday – Leg Exercises

• Squats
• Single Leg Toe Touch
• Walking Lunges

Tuesday – Core Exercises

• Russian Twists
• Scissor Kicks
• Toe Touches

Wednesday – Upper Body Exercises

• Bent Over Row
• Forward Extensions
• Plank with Row

Thursday – Glute Exercises

• Single Leg Bridge Lifts
• Superman
• Donkey Kicks

Saturday – HIIT Exercises

• Jumping Jacks
• Mountain Climbers
• High Knees

This workout plan is designed to get you back in shape quickly! I love using it during the off season to really regain the full body strength that I have lost while running. Mixing things up every once and a while is a great way to quickly increase your fitness and prevent your body from adapting to familiar exercises. Not to mention staying strong to prevent injuries.

Each week builds up the previous week to gradually increase intensity and challenge your body as your fitness improves. Download the plan now for free and use it to get in shape for your next training plan or big event!

More home workout ideas:

• 15 Minute Bodyweight Workout You Can Do Anywhere
• Epic 30 Minute Cross Training Challenge
• 15 Minute Powerful Bodyweight Arm Workout