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Your 7-Day At-Home Workout Plan

Young slim african girl stretching at home using laptop. Cheerful African woman stretching up In front of laptop, doing home workout, warming up for domestic fitness training, exercising on fitness mat in living room

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.