Act as a certified personal trainer. Build a workout plan I can do at home with no equipment at all, using only my bodyweight. My goal: e.g., lose fat, build conditioning, tone up Current level: beginner, intermediate or advanced Days per week: e.g., 3 days Time per session: e.g., 30 minutes Physical limitations: e.g., knee pain, none Follow these steps: 1. Lay out the weekly split, showing the focus of each day. 2. For each workout, list the exercises with sets, reps and rest time. 3. Include a warm-up at the start and a stretch at the end. 4. Suggest a progression for the next 4 weeks. Present the result as a table by day. Prioritize safe exercises and explain the correct form of each movement in one sentence. Do not recommend anything that strains the joints I flagged as a limitation.