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4-30-10 Method

The 4-30-10 method is a viral fitness trend that combines 4 strength workouts, 30 grams of protein per meal and 10,000 steps per day. It’s a simple yet effective formula to improve your overall health, lose weight, build muscle and boost energy. As a certified fitness trainer, I created a free 7-day workout plan based on the 4-30-10 method, complete with daily guided videos you can do at home or in the gym.

Quick Links:

• Weekly Workout Plan
• Why This Plan Works
• Who It’s For
• FAQs

If you’re looking for a simple, effective way to build strength, move better and feel your best, the 4-30-10 method might be exactly what you need.

As a certified personal trainer with over a decade in the industry, I’ve seen countless fitness trends come and go – but the 4-30-10 method is one I truly stand behind. It’s built around functional fitness, helping you move well, stay strong and build habits that support your body for the long haul. I’ve backed other balanced routines like the 3-2-8 method and 4-30-10 follows a similarly well-rounded approach.

Here’s how it works:

• 4: Do 4 strength training workouts each week. This is a realistic, sustainable number that helps you build lean muscle, increase metabolism and support the kind of strength you actually use in everyday life (like lifting, squatting or carrying groceries).
• 30: Eat 30 grams of protein at breakfast, lunch and dinner. Protein is essential for muscle repair and growth, keeps you fuller longer and helps stabilize energy throughout the day – especially when paired with resistance training.
• 10: Walk 10,000 steps a day, or about five miles. Walking is a simple form of movement that improves cardiovascular health, supports fat loss, aids in recovery and keeps you active without stressing your joints.

This home workout plan for women checks all the boxes: strength, cardio, mobility and lifestyle movement. It’s all wrapped into a routine that’s manageable, effective and doesn’t require fancy equipment.

What makes the 4-30-10 method so effective is how balanced and approachable it is. You’re not overtraining or under-eating. You’re building habits that actually support your goals, whether that’s losing fat, gaining muscle, or simply moving better and feeling stronger. It’s realistic for busy schedules, adaptable to any fitness level and doesn’t require fancy equipment.

I’ve seen firsthand how effective this combination can be for boosting energy, reducing joint pain and increasing overall resilience. That’s why I created a free 7-day “4-30-10” workout plan with guided daily workouts you can do at home or in the gym. Whether your goal is to get stronger, lean out or just feel better in your body, this plan is a great place to start.

Who This Workout Plan Is Best Suited For

• Those who want to build total-body strength, especially in the upper body, lower body and core.
• Individuals who prefer to work out at home and save money on pricey group fitness classes or gym memberships.
• Those looking to boost both cardiovascular and athletic performance with structured, efficient training.
• Anyone interested in adding more LISS (low-intensity steady-state) or Zone 2 cardio into their weekly routine for better heart health and endurance.
• People who love the idea of combining strength training with step goals for a well-rounded plan.
• Those who are focused on burning fat, building muscle and improving body composition (all without leaving your living room).
• Anyone who is ready to be more intentional about protein intake to support recovery, muscle growth and sustained energy.

7-Day Workout Plan

Day 1: Dumbbell Workout Routine (Full-Body, 35 Minutes)

• Workout Time: 35 Minutes
• Equipment: Dumbbells

Day 2: 30-Minute Strong Arms Workout At Home

• Workout Time: 30 Minutes
• Equipment: Dumbbells

Day 3: Walk/Jog/Run (Goal: 10K Steps)

• Workout Time: 15-30 Minutes
• Equipment: None
• Walk/Jog Alternative: Sub this 15-Minute Cardio Workout (Get 2,000 Steps) and/or 15-Minute Standing Cardio (Get 1,500 Steps)

Day 4: At-Home Leg Workout (35 Minutes With Dumbbells)

• Workout Time: 35 Minutes
• Equipment: Dumbbells and resistance band

Day 5: 30-Minute Full-Body Workout At Home

• Workout Time: 30 Minutes
• Equipment: Dumbbells

Day 6: Walk/Jog/Run (Goal: 10K Steps)

• Workout Time: 15-30 Minutes
• Equipment: None
• Walk/Jog Alternative: Sub this 15-Minute Cardio Workout (Get 2,000 Steps) and/or 15-Minute Standing Cardio (Get 1,500 Steps)

Day 7: Rest and Recovery

Option to try a stretching and recovery workout:

• Mobility and Recovery Exercises (10 Minutes)
• 15-Minute Mobility Workout

FAQs

Pin This Free 4-30-10 Method Workout Plan

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

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