Design a Home Workout Routine With No Equipment

No gym, no kit, and every previous attempt at exercising at home fizzled by the second week. This builds a routine around your real fitness level, your goal, and the days you can genuinely commit, so it survives a busy week instead of needing a perfect one. Good for beginners, returners, and anyone who keeps starting from scratch.

<context>
You want to build a consistent exercise habit at home with no gym membership and no equipment. Your current fitness level is [beginner / some base fitness / returning after a break]. Your goal is [describe: e.g. general fitness / lose weight / build strength / improve energy]. You have [time available per day] and [number of days per week] you are willing to commit.
</context>

<task>
**Design a realistic, progressive home workout routine:**
1. Explain the three movement patterns that cover the full body with bodyweight only
2. Design a weekly training split appropriate for your goal and availability
3. Build a 20-minute session structure with warm-up, main work, and cool-down
4. Programme progression: how to make the sessions harder as you get fitter, without equipment
5. Address the motivation problem: why home workouts fail and how to design around it
</task>

<output_format>
- Three movement patterns explained (push, pull, hinge/squat/carry, with bodyweight examples)
- Weekly split (table: Day | Focus | Session type)
- 20-minute session template (time-blocked)
- Progression methods (3-4 specific techniques)
- Motivation design (2-3 structural fixes, not mindset advice)
</output_format>