My 4-week ‘no gym’ fitness plan

I am not getting any younger, and my waistline isn’t getting any smaller. Life can be stressful and busy and exhausting, so in my life? I have no time for being healthy or keeping fit. However, I’ve reached a stage in my life – before it gets too late – for that mindsight to change. If it doesn’t then I’m not going to be that Grandparent whose able to run around with her future Grandchildren. Also, if I don’t start looking after myself now, whose to say I’ll live that long due to my poor choices. A bleak outlook on things, but it’s reality at the end of the day. So yes, I need reprogramming, in a sense. And my 4-week fitness plan is where it’s going to start. 

Back in my RAF cadet force days, I was very active. Early morning road runs and medical fitness tests were the norm. I was light on my feet and a pretty good sprinter. As well as being light and nimble, I was also strong. My thighs were like tree trunks due to cycling everywhere I went and playing rugby with the cadets. My back was strong due to carrying a 120ltr bergens around the Mourne Mountains when we went camping or doing our Duke of Edinburgh rambles. I was strong and I was fast. Nowadays, I am a mere shell of who that physically strong young woman used to be. This is where my reprogramming will start. Focusing on what I want to aim for and striving for it. 

Now, I’m sure you’re thinking “How will she achieve that in 4wks?” – in truth? I won’t! But those 4-weeks will be a bloody good start. They say that it can take 21-days to make fitness into a habit and as someone who is rarely active, 21-days seems a very long time. But I am wanting to do this. I need to do this, and if you need a 4-week fitness plan in your life too – perhaps you’ll consider joining me.

I have made each week of my 4-week fitness plan into a pinnable image – in case you fancied pinning them for a later date. If you join in, I’d really love it if you could drop me a wee comment, let me know how you’re getting on – if you need a little encouragement etc. We could be each other’s support network – in a sense? I know getting fit and trying to be healthy isn’t always easy. And it works better when you have people to help lift you up if you’re not feeling it or to cheer you on after reaching a goal! 

Week one - 4-week Fitness plan

Week two - 4-week fitness plan

Week three - 4-week Fitness plan

Week four of 4-week fitness plan

4-week 'no gym' fitness plan

This fitness plan isn’t meant to reduce a handful of dress sizes or miraculously give you that bikini body overnight. This is aimed at making fitness into a habit and giving us a good basis to start a more active lifestyle. I’m not going to limit myself when it comes to food – too much – because that really messes with my head if I feel like I’m being denied something. So I’m just going to reduce my portions slightly and try to eat at better times. 

Today {16/04/2018} I will be taking my starting weight and making time to do my fitness plan. I am hoping to make it into a proper daily routine – which I think will be the toughest part for me, personally. And even though this is the gazillionth time I’ll have started a fitness plan, {my Wedding weightloss challenge was the last time I tried to shift the pounds!} so I am determined to finish this one. It’s only four weeks! Famous last words? I’ll be checking in each week with an update on how I’m getting on and I may even include a weight update too. Stay tuned! 

Now…excuse me while I go and dig out my workout clothes and dust off my trainers…


4-week Fitness plan - Pinterest image

D xx



  1. 25/04/2018 / 10:48 AM

    Good luck with this! I need to go back to Zumba classes, I miss it since my instructor moved. Let me know how you get on.

  2. 25/04/2018 / 11:44 AM

    Sounds like a solid fitness plan for a whole month especially if you’re unable to go the gym. Allowing your body to get used to working out is definitely going to make life easier for you when you decide to try more intense exercises.

  3. 25/04/2018 / 8:10 PM

    i like the sound of this – nothing that takes hours on end so its more likely to happen. Good luck with it! x

  4. 25/04/2018 / 8:41 PM

    Well done for recognising and doing something to prolong your life. A woman’s body goes through so many changes that you have to change things up if you want to feel great and look great for a long time.

  5. Fatima
    26/04/2018 / 10:14 AM

    I don’t work out or exercise but I walk on weekdays, generally for 1-2 miles. Do you think that should count for a healthy lifestyle?

  6. 26/04/2018 / 3:05 PM

    What a brilliant sounding plan. I’ve started playing tennis which I really like as I forget that I’m moving around so much!! I am not a gym fan so really love this!

  7. 26/04/2018 / 7:44 PM

    This looks like a really sensible and manageable exercise routine. I need to get a move on as my waist line really needs some attention

  8. Bryanna skye
    28/04/2018 / 12:24 PM

    Good luck! Your plan sounds really solid, and I might just start this myself 🙂 I don’t like going to the gym as I get really anxious, So always am looking for new at home plans

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