A 7-Day Home Workout Plan Beginners Can Easily Follow

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!

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.

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