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A 7-Day Home Workout Plan Beginners Can Easily Follow

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July 13, 2023
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Embarking on a fitness journey from the comfort of your own home is a convenient and effective way to improve your health and well-being. If you’re a beginner looking for a structured workout plan, we’ve got you covered. We’ll guide you through a 7-day home workout plan that includes specific exercises targeting different muscle groups. Get ready to challenge yourself, build strength, and develop a consistent exercise routine.

Remember to warm up before each workout and cool down afterward with some light stretching. You can always modify this home workout plan as needed to match your fitness level — just be sure to listen to your body!

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Day 1: Upper body and core

  • Push-ups: 3 sets of 10 repetitions
  • Tricep Dips (using a chair or elevated surface): 3 sets of 10 repetitions
  • Plank: Hold for 30 seconds, repeat 3 times

Day 2: Cardiovascular endurance

  • Jumping Jacks: 3 sets of 30 seconds
  • Burpees: 3 sets of 10 repetitions
  • High Knees: 3 sets of 30 seconds

Day 3: Lower body strength

  • Squats: 3 sets of 10 repetitions
  • Lunges (alternating legs): 3 sets of 10 repetitions per leg
  • Glute Bridges: 3 sets of 10 repetitions

Day 4: Active rest and recovery

Engage in low-impact activities such as walking, light stretching, or a restorative yoga session. Allow your body to rest and recover.

Related: The 3 Best Workout Recovery Tips From a Sports Nutrition Consultant

Day 5: Full-body circuit

Perform each exercise back-to-back with minimal rest. Complete the circuit for 3 rounds.

  • Bodyweight Squats: 10 repetitions
  • Push-ups (modified or full): 10 repetitions
  • Mountain Climbers: 10 repetitions per leg
  • Russian Twists (with or without weight): 10 repetitions per side

Day 6: Core and flexibility

  • Bicycle Crunches: 3 sets of 10 repetitions per side
  • Plank with Shoulder Taps: hold a plank for 30 seconds, and perform 10 shoulder taps per side
  • Standing Forward Fold: hold for 30 seconds, repeat 3 times

Day 7: Total body strength

  • Superman Hold: hold for 30 seconds, repeat 3 times
  • Side Plank (both sides): hold for 30 seconds per side, repeat 3 times
  • Bird Dogs: 3 sets of 10 repetitions per side

Read next: 9 Products That Will Actually Make You Excited to Workout

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