Finding time to hit the gym can feel difficult, but that doesn’t mean you have to skip your workouts. An effective at-home workout plan can help you stay on track with your fitness goals without leaving your living room.
Our 7-day at-home workout plan is designed to target all major muscle groups, boost your cardiovascular health, and improve flexibility. No fancy equipment is required—just your body and a commitment to staying active.
Day 1: Full-Body HIIT
High-Intensity Interval Training (HIIT) is perfect for burning calories and kickstarting your metabolism.
Workout:
Jumping Jacks: 30 seconds
Rest: 15 seconds
Squats: 30 seconds
Rest: 15 seconds
Push-Ups: 30 seconds
Rest: 15 seconds
Burpees: 30 seconds
Rest: 15 seconds
Mountain Climbers: 30 seconds
Rest: 15 seconds
Repeat the circuit 3 times
Day 2: Upper Body Strength
Focus on building strength in your arms, shoulders, chest, and back.
Workout:
- Push-Ups: 3 sets of 10-15 reps
- Tricep Dips: 3 sets of 10-15 reps (use a chair or bench)
- Plank to Shoulder Tap: 3 sets of 20 taps (10 per side)
- Superman: 3 sets of 12-15 reps
- Bicep Curls: 3 sets of 12-15 reps (use water bottles or dumbbells if available)
Day 3: Lower Body Strength
Target your legs and glutes with these exercises.
Workout:
- Squats: 3 sets of 15-20 reps
- Lunges: 3 sets of 10-12 reps per leg
- Glute Bridges: 3 sets of 15-20 reps
- Calf Raises: 3 sets of 15-20 reps
- Side-Lying Leg Lifts: 3 sets of 15 reps per side
Day 4: Cardio and Core
Improve your cardiovascular health and strengthen your core.
Workout:
Jump Rope: 1 minute (or substitute with high knees if you don’t have a jump rope)
Rest: 30 seconds
Russian Twists: 3 sets of 20 twists
Rest: 30 seconds
Plank: 3 sets of 45 seconds
Rest: 30 seconds
Bicycle Crunches: 3 sets of 20 reps
Day 5: Active Recovery and Stretching
Take a break from intense workouts and focus on flexibility and recovery.
Workout:
- Child’s Pose: Hold for 1-2 minutes
- Cat-Cow Stretch: 1 minute
- Downward Dog: Hold for 1-2 minutes
- Seated Forward Bend: Hold for 1-2 minutes
- Pigeon Pose: Hold for 1-2 minutes per side
Day 6: Full-Body Strength
Combine upper and lower body exercises for a comprehensive strength workout.
Workout:
- Squat to Press: 3 sets of 12-15 reps (use water bottles or dumbbells)
- Push-Ups: 3 sets of 10-15 reps
- Deadlifts: 3 sets of 15 reps (use a household item for weight)
- Bent Over Rows: 3 sets of 12-15 reps (use water bottles or dumbbells)
- Plank with Leg Lift: 3 sets of 10 lifts per leg
Day 7: Yoga and Mobility
Finish the week with yoga to enhance flexibility and relax your muscles.
Workout:
- Sun Salutations: 3 rounds
- Warrior I, II, III: Hold each pose for 30 seconds per side
- Triangle Pose: Hold for 30 seconds per side
- Seated Twist: Hold for 30 seconds per side
- Savasana: Relax for 5-10 minutes
Tips for Success
Warm-Up: Always start your workouts with a 5-10 minute warm-up to prepare your body. Light jogging, jumping jacks, or dynamic stretches work well.
Cool Down: End each workout with a cool down and stretching to help your muscles recover.
Stay Hydrated: Drink plenty of water throughout the day and during your workouts.
Listen to Your Body: If something doesn’t feel right, don’t push through pain. Modify exercises as needed.
Stay Consistent: Consistency is key to seeing results. Stick to your plan, and remember that progress takes time.
By following this routine and staying committed, you’ll be well on your way to a healthier you.