7-Day Workout Plan That You Can Do at Home

Here is a 7-day workout plan that you can do at home. This comprehensive and engaging article outlines a week’s worth of workouts to help you stay fit and active without the need for a gym. From cardio to strength training, we’ve got you covered with detailed explanations and expert advice. Get ready to transform your home into a personal fitness studio and achieve your fitness goals with ease.

Day 1: Push

  • Warm-up: 5 minutes of light cardio, such as jumping jacks or jogging in place.
  • Exercises:
    • Push-ups: 3 sets of 10-12 reps.
    • Chest press: 3 sets of 10-12 reps.
    • Triceps dips: 3 sets of 8-10 reps.
    • Plank: 30 seconds.

Day 2: Pull

  • Warm-up: 5 minutes of light cardio.
  • Exercises:
    • Pull-ups: 3 sets of as many reps as possible.
    • Bent-over rows: 3 sets of 10-12 reps.
    • Bicep curls: 3 sets of 10-12 reps.
    • Reverse flyes: 3 sets of 10-12 reps.

Day 3: Legs

  • Warm-up: 5 minutes of light cardio.
  • Exercises:
    • Squats: 3 sets of 10-12 reps.
    • Lunges: 3 sets of 10-12 reps per leg.
    • Leg press: 3 sets of 10-12 reps.
    • Hamstring curls: 3 sets of 10-12 reps.

Day 4: Cardio

  • Warm-up: 5 minutes of light cardio.
  • Exercise:
    • HIIT workout: 20 minutes of high-intensity interval training, such as sprinting or jumping jacks.

Day 5: Rest

  • Rest and allow your body to recover.

Day 6: Push

  • Repeat Day 1.

Day 7: Pull

  • Repeat Day 2.

This is just a sample workout plan, and you can adjust it to fit your own fitness level and goals. Be sure to listen to your body and take rest days when needed.

Here are some additional tips for working out at home:

  • Find a workout space that is free of distractions and has enough room to move around.
  • Use a timer to track your workouts and make sure you are giving each exercise the proper amount of time.
  • Have a variety of exercises in your routine to keep things interesting.
  • Stay hydrated and fuel your body with healthy foods before, during, and after your workouts.

With a little planning and effort, you can get a great workout at home.

In today’s fast-paced world, finding time to hit the gym might be a challenge. But worry not, as we present a fantastic 7-day workout plan that you can do right in the comfort of your home. Whether you’re a fitness enthusiast or a beginner, this plan is designed to cater to all fitness levels. By following this well-structured routine, you can improve your strength, flexibility, and overall well-being. Let’s dive into each day’s workout in detail.

Day 1: Cardio Crush

Welcome to the first day of your home workout plan. Kickstart your fitness journey with a Cardio Crush session. This high-energy routine will get your heart pumping and boost your metabolism. Get ready to burn calories and melt away fat.


Before starting, warm up your body with dynamic stretching exercises. Perform leg swings, arm circles, and hip rotations for about 5 minutes to prevent injuries and increase flexibility.


  1. Jumping Jacks: Begin with 3 sets of 20 jumping jacks to engage your entire body and elevate your heart rate.
  2. High Knees: Do 3 sets of 30 high knees to improve your lower body strength and enhance endurance.
  3. Mountain Climbers: Perform 3 sets of 15 mountain climbers to work on your core and upper body muscles.
  4. Burpees: Challenge yourself with 3 sets of 10 burpees to target multiple muscle groups and burn calories rapidly.

Cool Down:

After the intense cardio session, cool down with static stretches. Focus on your legs, arms, and back by holding each stretch for 20-30 seconds.

Day 2: Upper Body Strength

Today’s workout is all about building upper body strength. Strengthen your arms, shoulders, and chest with these effective bodyweight exercises.


Start with a 5-minute brisk walk or jog to increase blood flow to your muscles.


  1. Push-ups: Begin with 3 sets of 12 push-ups to target your chest and triceps.
  2. Tricep Dips: Do 3 sets of 10 tricep dips using a sturdy chair or elevated surface.
  3. Plank Shoulder Taps: Engage your core and shoulders with 3 sets of 10 plank shoulder taps.
  4. Diamond Push-ups: Challenge your triceps with 3 sets of 8 diamond push-ups.

Cool Down:

Finish the workout with gentle stretches for your upper body muscles.

Day 3: Core Crusher

It’s time to focus on your core muscles. A strong core is essential for stability and balance, so let’s get those abs working!


Perform 5 minutes of light jogging or jumping jacks to get your heart rate up.


  1. Crunches: Begin with 3 sets of 20 crunches to target your upper abdominal muscles.
  2. Leg Raises: Do 3 sets of 15 leg raises to engage your lower abs.
  3. Russian Twists: Work on your obliques with 3 sets of 12 Russian twists.
  4. Plank: Strengthen your entire core with 3 sets of 30-second planks.

Cool Down:

Stretch your core muscles with seated forward bends and side stretches.

Day 4: Lower Body Blast

Let’s shift the focus to your lower body and work on those glutes, quads, and hamstrings.


Warm up your lower body with some bodyweight squats and lunges.


  1. Squats: Begin with 3 sets of 15 squats to target your glutes and quads.
  2. Lunges: Perform 3 sets of 12 lunges on each leg to strengthen your lower body.
  3. Glute Bridges: Engage your glutes with 3 sets of 10 glute bridges.
  4. Calf Raises: Do 3 sets of 20 calf raises to work on your calf muscles.

Cool Down:

End the workout with stretches for your legs, focusing on your quadriceps, hamstrings, and calves.

Day 5: Flexibility Flow

On the fifth day, let’s take a break from intense workouts and focus on improving flexibility and mobility.


Start with 5 minutes of light cardio, such as jogging or jumping jacks.


  1. Yoga Sequence: Follow a 30-minute yoga flow to improve flexibility and reduce muscle tension.
  2. Pilates Routine: Engage your core and enhance flexibility with a 20-minute Pilates session.

Cool Down:

Finish with a relaxing cooldown that includes deep stretches for your entire body.

Day 6: Full-Body HIIT

Get ready for an intense full-body workout with High-Intensity Interval Training (HIIT).


Warm up your entire body with a mix of dynamic stretches and light cardio.


  1. Burpee Variations: Perform 3 sets of 10 burpees with different variations, such as adding a push-up or a tuck jump.
  2. Squat Jumps: Do 3 sets of 15 squat jumps to elevate your heart rate and work on your lower body.
  3. Push-up Jacks: Engage your upper body and cardio with 3 sets of 12 push-up jacks.
  4. Plank Jacks: Strengthen your core and shoulders with 3 sets of 20 plank jacks.

Cool Down:

End the HIIT session with light jogging or walking to gradually lower your heart rate.

Day 7: Active Rest Day

Congratulations on completing six days of challenging workouts! On the seventh day, it’s time to rest and recover. However, we still encourage you to stay active with light activities such as walking, swimming, or cycling.

Read also: Benefits of Listening to Music While Jogging


Embarking on a 7-day workout plan at home is a fantastic way to achieve your fitness goals without the need for a gym membership. By combining cardio, strength training, flexibility, and rest days, this comprehensive plan ensures a well-rounded fitness routine. Remember to listen to your body and make modifications as needed. Stay consistent, stay motivated, and watch your fitness levels soar. Get ready to take charge of your health and fitness with this exciting workout plan!


Is this workout plan suitable for beginners?

Absolutely! This 7-day workout plan is designed to cater to all fitness levels, including beginners.

Can I do these workouts without any equipment?

Yes, all the workouts in this plan are bodyweight exercises, so you won’t need any equipment.

How long should each workout session last?

On average, each workout session will take around 30-45 minutes.

Can I modify the exercises to fit my fitness level?

Of course! Feel free to adjust the number of sets and reps based on your abilities.

Is it essential to follow the order of the days in the plan?

While we recommend following the order, you can mix and match the days according to your schedule.

Will this workout plan help with weight loss?

Yes, this plan includes a mix of cardio and strength training, making it effective for weight loss.

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