If you're looking for a simple, at-home workout plan that fits into your busy schedule, this 7 day home workout plan is perfect for you! The exercises are easy to follow and can be tailored to fit your own fitness level. Plus, they only require basic equipment that you probably have in your home already. So get sweaty with me—let's do this!
Day 1: Stretching
Day 1 of your workout plan is all about stretching. Stretching is important because it helps to improve your range of motion, which can make it easier to perform exercises and reduce your risk of injury. There are a variety of different stretches that you can do, and you should focus on those that target the muscles that you will be using during your workout. For example, if you are doing a workout that includes squats, you would want to focus on stretches that target your quads and glutes. Hold each stretch for 20-30 seconds and repeat 2-3 times. Remember to breathe deeply as you stretch, and don't force your body into positions that are uncomfortable. If you start to feel pain, ease up on the stretch.
Day 2: Upper Body
Welcome to Day 2 of your workout plan! Today we'll be focusing on upper body exercises. These exercises will help to tone and strengthen your arms, shoulders, chest, and back. Remember to warm up before you start, and to take breaks if you need to. And most importantly, have fun!
Here are some of the upper body exercises you'll be doing today:
- Push-ups: Start in a plank position, with your hands shoulder-width apart and your feet hip-width apart. Lower yourself down towards the ground, then push back up to starting position. Repeat for 10-12 reps.
- Tricep dips: Start by sitting on the edge of a chair or bench, with your palms flat on the seat and your fingers pointing towards your legs. Use your triceps to lift yourself up, then lower yourself back down until your elbows are at 90 degrees. Repeat for 10-12 reps.
- Arm circles: Start with your arms out to the sides at shoulder level, and make small circular motions forwards for 10 reps, then backwards for 10 reps. You can increase the size of the circle as you get more comfortable.
- Shoulder presses: Start with a dumbbell in each hand at shoulder level, with your palms facing forwards and your feet hip-width apart. Press the dumbbells up above your head, then lower them back down to shoulder level. Repeat for 10-12 reps.
Day 3: Lower Body
Today's workout is all about the lower body. We'll start with some light cardio to get the blood flowing, then we'll move on to some strength-training exercises. The workout plan includes:
- 10 minutes of light cardio (jogging, biking, elliptical)
- 3 sets of 12 squats
- 3 sets of 12 lunges (each leg)
- 3 sets of 12 leg raises
- 10 minutes of cool-down cardio
Remember to warm up before starting the workout and to cool down afterwards. And most importantly, listen to your body and don't push yourself too hard. If you need to take a break or modify an exercise, that's totally fine. The important thing is that you're moving and that you're taking care of yourself.
Day 4: Abs
Today's workout is all about those abs! Start by doing 30 seconds of crunches, followed by a 30-second rest. Repeat this 4 times. Then, do 20 seconds of side crunches (10 on each side), followed by a 20-second rest. Repeat this 4 times. Finally, do 10 minutes of Pilates or yoga to stretch everything out. Remember to stay hydrated throughout the workout and to focus on your breath. Breathe in through your nose and out through your mouth. If you find yourself getting tired, take a break and resume when you're ready.
Day 5: Full Body
Welcome to Day 5 of the workout plan! Today we'll be doing a full body workout, targeting all major muscle groups. We'll start with some compound movements to get your blood flowing, then move on to some isolation exercises to target specific muscle groups. Here's the workout plan:
- Barbell squat: 3 sets of 8-12 reps
- Deadlift: 3 sets of 8-12 reps
- Bench press: 3 sets of 8-12 reps
- Military press: 3 sets of 8-12 reps
- Bent-over row: 3 sets of 8-12 reps
- Cable curl: 3 sets of 8-12 reps
- Skull crusher: 3 sets of 8-12 reps
Remember to warm up before you start lifting, and to cooldown and stretch when you're finished. This workout should take about an hour to complete. If you want to make it more challenging, you can add weight or increase the number of sets and reps. Give it your best effort and see how you feel at the end!
Day 6: Cardio
Now that you've completed your warm-up, it's time to get your heart rate up with some cardio. This workout plan consists of three different cardio exercises that you can do in succession. First, start with a light jog or walking briskly on the treadmill for five minutes to get your blood flowing. Next, increase the intensity and do some sprints for 30 seconds followed by a one-minute recovery jog or walk. Finally, finish strong with a three-minute run at a moderate pace. Remember to stay hydrated throughout your workout by sipping on water regularly. And don't forget to cool down and stretch when you're finished!
Day 7: Rest or Active Recovery
Day 7 of your workout plan is devoted to rest or active recovery. This means that you should take it easy today, and focus on letting your body recover from the previous week's worth of workouts. That doesn't mean you should do nothing all day, but rather that you should focus on low-intensity activities that won't tax your body too much. For example, you might go for a light jog, do some gentle stretching, or spend some time walking the dog. or bicycling. The goal is to keep your body moving without putting too much stress on your muscles and joints. By taking it easy today, you'll be primed and ready to hit it hard again tomorrow.
Now that you know the benefits of working out at home, as well as what kind of equipment you need to get started, it’s time to create your own 7 day workout plan. Remember to focus on compound exercises that work multiple muscle groups at once, and make sure to give yourself enough rest days between workouts. With a little bit of planning and effort, you can easily create a workout routine that fits your schedule and helps you reach your fitness goals.