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A good home workout plan removes the daily decision of what to do. You open the page, see today’s session and get on with it. This 7-day weekly routine mixes strength, cardio, recovery and rest so you improve without burning out, and it works with no gym and very little equipment.
Follow it for four weeks, then repeat it with the progressions below. If you are brand new to training, start with our home workouts for beginners and come back here when those feel comfortable.
How the week is built
| Day | Focus | Time |
|---|---|---|
| Day 1 | Full-body strength | 30–35 min |
| Day 2 | Cardio and core | 25–30 min |
| Day 3 | Active recovery | 20–30 min |
| Day 4 | Lower body | 30–35 min |
| Day 5 | Upper body and core | 30–35 min |
| Day 6 | HIIT | 20–25 min |
| Day 7 | Rest | — |
Warm up for five minutes before every session (marching, arm circles, hip circles, a few slow squats) and spend a few minutes stretching at the end. Rest 45 to 60 seconds between strength sets.
The 7-day home workout plan
Day 1: Full-body strength
- Bodyweight squats: 3 x 12
- Push-ups (full or incline): 3 x 8–12
- Glute bridges: 3 x 15
- Reverse lunges: 2 x 10 per leg
- Plank: 3 x 30 seconds
Day 2: Cardio and core
Work for 40 seconds, rest for 20, and cycle through high knees, skaters, mountain climbers and jumping jacks for 4 rounds. Finish with dead bugs (3 x 10) and side planks (2 x 20 seconds per side). Prefer low impact? Swap jumps for fast marching and step-back lunges.
Day 3: Active recovery
Take a 20 to 30 minute walk and spend ten minutes on mobility: hip openers, cat-cow, thoracic rotations and gentle hamstring stretches. Recovery is when your body adapts, so treat it as part of the plan.
Day 4: Lower body
- Split squats with your back foot on a couch: 3 x 8 per leg
- Single-leg glute bridges: 3 x 10 per leg
- Wall sit: 3 x 30 seconds
- Calf raises: 3 x 20
- Banded lateral walks (optional): 2 x 12 steps each way
Day 5: Upper body and core
- Push-up variations: 4 x 6–12
- Pike push-ups: 3 x 6–10
- Band rows or towel rows under a sturdy door: 3 x 12
- Chair triceps dips: 3 x 8–12
- Plank shoulder taps: 3 x 10 per side
Day 6: HIIT
Pick four moves (for example squat jumps, burpees, mountain climbers and fast feet). Do 40 seconds of work and 20 seconds of rest for each, and repeat the circuit 4 times with a minute of rest between rounds. Keep your form clean when you get tired.
Day 7: Rest
Full rest or an easy walk. Sleep well and eat enough protein and vegetables. Your next week starts stronger.
Make it easier or harder
| Level | Adjust the plan like this |
|---|---|
| Beginner | Do 2 sets instead of 3, use incline push-ups and skip the jumping version of cardio |
| Intermediate | Follow the plan as written and add 2 reps or 5 seconds each week |
| Advanced | Add a fourth set, slow the lowering phase to 3 seconds, or load moves with dumbbells or a backpack |
A simple progression rule
When you can complete all sets of an exercise with two reps to spare for two sessions in a row, make it harder: add reps, slow the tempo, use a harder variation or add resistance. Small, steady increases are what keep a plan working past week four.
Optional gear that helps
The plan works with no equipment at all. If you want options, these are the most useful and affordable additions:
Resistance bands
Add load to squats, rows and glute work. Great for the lower body day.
- High End Exercise Bands. Our 12″³ By 2″³ Heavy Duty Loop Resistance Bands Come In 5 Varying Resistance Levels. This Make…
- Great With Any Workout. This Resistance Band Set Can Be Integrated Seamlessly With Various Popular Workout Program. Or U…
- Multiple Uses. While These Resistance Bands Are Often Used For Sports And Fitness, Physical Therapists Love These Physic…
Adjustable dumbbells
The best upgrade once bodyweight feels too easy. One compact pair replaces a full rack.
- REPLACE YOUR ENTIRE RACK: Save space and simplify your home gym with the Lifepro adjustable dumbbell. Replace multiple f…
- FAST WEIGHT ADJUSTMENT: Switch between 5 to 25 lbs in 2.5 lb increments using the quick-adjust dial. Select the right re…
- VERSATILE FULL-BODY WORKOUTS: Target your arms, shoulders, chest, back, core, and legs with one adjustable dumbbell. Per…
Interval timer
Handy for the 40-on, 20-off rounds so you are not watching your phone.
- Compact interval timer times one or two intervals between two seconds and 99 minutes.
- Built-in Stopwatch and Clock feature. Secure and Removable Belt-clip included.
- Auto mode keeps repeating through intervals, up to 99 repeats. Chime and vibration interval notification; alarm duration…
Frequently asked questions
How long should I follow this plan?
Run it for four weeks, then repeat with progressions. After eight to twelve weeks you can rotate exercises to keep things fresh.
What if I miss a day?
Pick up where you left off. Do not try to double up. Consistency over months matters far more than a perfect week.
Can I do this plan if I am overweight or out of shape?
Yes, use the beginner adjustments and keep the intensity moderate. If you have health concerns, speak with your doctor first.
Keep going
- Home workouts for beginners
- Full body home workout
- Resistance bands workout
- Meal prep ideas
- Best fitness tracker
- Best foam roller
- Best water bottle
This article is for general information and is not medical advice. Check with a doctor before starting a new exercise program, especially if you have a health condition, an injury or are pregnant.