Welcome to the Team SELF 4-Week At-Home Workout Challenge! Below is the workout calendar that shows everything you’ll be doing. You can pin this, save it, make it your phone’s lock screen—just put it somewhere that you’ll see it often. If you want a printer-friendly version of this workout calendar, download our workout planner PDF. As a bonus, you can check off your workouts as you go and track your sleep throughout the month (something that’s especially important right now). And a reminder: all these workouts are equipment-free and great for doing at home.
Each week you’ll have three strength workouts, two cardio workouts, and two rest or active rest days. If you’re following along with us, your rest days will fall on Wednesdays and Sundays each week. But remember—this challenge is all about you! You should adjust this schedule and workout calendar calendar as you see fit.
Keep scrolling to get the calendar, and links to every workout below that!
Week 1
| Day 1 | 5-Move Total-Body Strength Workout (strength) |
| Day 2 | Quick, No-Equipment Cardio Workout (cardio) |
| Day 3 | Rest |
| Day 4 | Full-Body Core Workout (strength) |
| Day 5 | Lower-Body and Cardio Workout (cardio) |
| Day 6 | Lower-Body Strength Builder (strength) |
| Day 7 | Rest |
Week 2
| Day 8 | 5-Move Cardio and Fast Finisher (cardio) |
| Day 9 | A Strength-Building Lower Body Workout (strength) |
| Day 10 | Rest |
| Day 11 | Plyometric Workout + 2-Minute Quick Finisher (cardio) |
| Day 12 | Triceps Targeted Workout (strength) |
| Day 13 | Speedy Cardio Circuit (cardio) |
| Day 14 | Rest |
Week 3
| Day 15 | 5 Strength Moves and EMOM (strength) |
| Day 16 | Cardio Abs Circuit (cardio) |
| Day 17 | Rest |
| Day 18 | Full-Body Strength Workout (strength) |
| Day 19 | Arm and Leg Cardio Circuit (cardio) |
| Day 20 | Legs and Core Strength Push (strength) |
| Day 21 | Rest |
Week 4
| Day 22 | No-Equipment Cardio Crusher (cardio) |
| Day 23 | Quick Bodyweight Strength Builder (strength) |
| Day 24 | Rest |
| Day 25 | Full-Body Cardio + 4-Minute Burnout (cardio) |
| Day 26 | Upper Body and Core Builder (strength) |
| Day 27 | Final Cardio Push + 4-Minute Burnout (cardio) |
| Day 28 | Rest |
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