Blog Fitness Weekly Workout Plan At Home – Reap A Toned And Healthy Body With No Gym Membership

Weekly Workout Plan At Home – Reap A Toned And Healthy Body With No Gym Membership

weekly workout plan at home

Not every person loves working out in front of other people. There are different reasons for that: someone might be too shy, might get distracted by irritating noises, or might get jealous of a perfect body across the room. There are offline trainers who are skeptical about the positive impact of bodyweight workout routines because without professional supervision, people can lack the right technique. However, it’s not so common now since a lot of online coaches teach how to perform the exercise correctly and most importantly, how to breathe properly. 

In addition to this, a full body weekly workout plan at home is more comfortable since no one knows your body better than you. A trainer can be too strict and make you perform exercises that provoke painful feelings. Sometimes we are too much of a coward to tell that we feel some pain. So become the master of your body: you follow the workout programs at your own pace, you choose the songs for your training, and most importantly you enjoy the whole process of physical changes. In this article, we are opening a weekly workout plan at home – reap a toned and healthy body with no gym membership. Prepare your body for a new sport challenge. 


What Is A Good 7 Day Workout Schedule?

Who said you can’t work out every day? You can. The Center for Disease Control and Prevention recommends 150 minutes of moderate activity every week which includes brisk walking, bicycle riding, etc (2). However, for your weekly workout plan at home it is advisable to remember a few essential points before building a weekly at home workout plan:

  • Recovery is important. For instance, if you reaped the upper body on Monday then on Tuesday focus on the lower part instead. This helps your body recover and gain more strength for the next time. 
  • Multiple sets instead of a single one. Studies show that multiple sets produce superior benefits, compared to a single set (1).
  • Rest between sets. To be more effective, you need to make pauses between sets. Beginners can rest for 1 minute. Advanced, on the contrary, are stronger and can relax for 20-30 seconds maximum. However, it all depends on genetics, sex, and age. Trust your feelings. If you need more rest, then give your body what it tells you. 
  • Consume food rich in protein and healthy fats since they are vital to muscle recovery and gaining strength. 

Now we are heading to the training that is perfect for your cozy home. This easy-to-use at home weekly workout plan increases strength and tones your muscles by using body weight. Don’t worry about the equipment since you won’t need any. 

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At first, you are going to learn how to perform each exercise properly and later discover the 7 day workout schedule. 

Read More: Do These Pilates Exercises At Home To Tone Your Core

at home weekly workout plan

Upper-body Training

Bear Crawls

  1. Go down on all fours.
  2. Hinge at the hips, bend over and place palms on the floor.
  3. Walk hands forward to the high plank position and pause, then walk them back in toward your feet, lift your hips and keep your legs straight.

Triceps Dips

  1. Sit on the floor, and keep your feet flat in front of your hips and your hands behind your hips. Make sure your fingers point toward the heels.
  2. Press into hands and feet to lift hips off the floor.
  3. Bend arms with elbows pointing backward. Then squeeze the triceps to straighten the arms.



  1. Get in a high plank position.
  2. Lower the chest all the way so that it barely touches the floor. Elbows should point backward at 45-degree angles.
  3. Press the chest away from the floor, keeping the core tight.

Dive Bombers

  1. Get down in a downward dog position with lifted hips and heels driving toward the floor.
  2. With bent elbows lower your face, then chest, then stomach toward the floor in a scooping motion that leads you to an upward dog position.
  3. With pressed palms, bent elbows, and reverse the motion, getting back into downward dog.


  1. Get in a high plank position.
  2. Lower to the left elbow and then the right elbow to come into low plank, keeping core engaged and trying not to rock hips back and forth.
  3. Press into the right palm, then the left palm to return to the high plank.

full body weekly workout plan at home

Lower-body Training

Dumbbell Squats

No problem if you haven’t got the necessary equipment. Instead of dumbbells, you can use plastic bottles with water. 

  1. Stand with your feet to shoulder-width apart, holding a pair of dumbbells or the alternatives at arm’s length by your sides.
  2. Push your hips back, bend your knees, and lower your body keeping your back straight until your thighs are parallel to the floor.
  3. Pause and push yourself back up to the starting position.

Lateral Lunges

  1. Grab a pair of dumbbells at arm’s length by your sides and stand tall with your feet hip-width apart.
  2. Keeping your left leg straight and left foot on the floor, step to the right side with your right leg.
  3.  Push your hips back as you bend your right knee. Lower the weights on both sides of your right knee until your right thigh is parallel to the floor.
  4. Pause, and push your body back up to the starting position.
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Glute Bridges

  1. Lie on your back with your arms down by your sides. Bend your knees and place your feet flat on the floor.
  2. Lift your hips off the ground so that your knees, hips, and shoulders create a straight line. 
  3. Keep your head on the floor and your eyes focused on the ceiling.
  4. Hold the bridged position for a few seconds, and then lower it to the starting position. 


  1. Lie on your left side with your feet and hips stacked. Bend your knees at 90 degrees, and rest your head on your left arm.
  2. Place your right hand on your right hip to ensure it doesn’t tilt backward.
  3. Keeping your core engaged and your feet together, raise your right knee as high as you can while keeping your feet together and your left hip on the floor.
  4. Hold for 2 seconds, squeezing your glutes at the top of the move, and then slowly lower your left knee to the starting position.
  5. Repeat on the other side. 

Side-Leg Lift

  1. Lie on your left side, propping yourself up on your left forearm.
  2. Keep your legs straight on top of each other and your toes pointed forward.
  3. Lift the top leg, lower, and repeat.
  4. Do an equal amount of reps on both sides.

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weekly workout plan at home

The Weekly Workout Plan At Home

Monday (Upper-body Training)

  1. Bear claws – 3 sets of 10 repetitions. 
  2. Triceps dips – 3 sets of 8 repetitions. 
  3. Push-ups – 3 sets of 5-6 repetitions. 
  4. Dive Bombers – 3 sets of 10 repetitions. 
  5. Plank-ups – 3 sets of 10 repetitions. 

Do one set of each exercise in a chain fashion. Remember to rest between each set (5 exercises). To make it more challenging, feel free to increase the number of repetitions from 10 to 20. The workout will take about 30 to 40 minutes. 

Tuesday (Lower-body Training)

  1. Dumbbell squats – 4 sets of 10 repetitions. 
  2. Lateral lunges – 4 sets of 10 repetitions on each leg. 
  3. Glute bridges – 4 sets of 8 repetitions. 
  4. Clamshells – 4 sets of 10 repetitions on each leg. 
  5. Side-leg lift – 4 sets of 10 repetitions on each leg. 
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When you get stronger, you can do glute bridges with weights, but clamshells and side-leg lifts with resistance bands. This will intensify the training. 


This is the day for low-impact training, like yoga, light cycling, or swimming. A simple stroll around the park for 30 minutes is going to bring a positive impact on your muscles as well. 

at home workouts


HIIT training for 20 minutes. The 8-week investigation among university students demonstrated efficacy and constructive effects on overall health (1). These fast-paced workouts take less time and provide the same health benefits as endurance activities, according to a 2013 study. 

Some people opt for a weekly cardio workout plan at home. That said, it is better to use cardio as additional training once or twice per week instead of doing it daily. 

HIIT has a great variety of forms: running, rowing, cycling, or dancing. Choose the most suitable option for you and get your body moving actively for 20 minutes or more, if desired. 

Friday (Total-body Training)

  1. Bear claws – 4 sets of 10 repetitions. 
  2. Push-ups – 4 sets of 5-6 repetitions. 
  3. Dumbbell squats – 4 sets of 10 repetitions. 
  4. Glute bridges – 4 sets of 8 repetitions. 
  5. Plank-ups – 4 sets of 10 repetitions. 
  6. Side-leg lift – 4 sets of 10 repetitions on each leg. 

Your body is going to burn, especially if you are a beginner. Remember to rest between sets to do the next set more effectively. 

Saturday (Cardio)

The most common form is running. Studies show that running for 2 hours per week extends the lifespan and prevents chronic diseases. 

Sunday – Rest

Let your body recover fully from the above exercises.

Is Home Workout Everyday Ok? 

Working out every day is okay as long as you set limits. Pushing yourself too hard daily will not bring anything to your body besides pain, and other health issues. Week workout routine at home can benefit your health only if you: 

  • Rest between sets;
  • Avoid doing exercises on the same body areas two days in a row;
  • Combine intensive training with low-impact activities;
  • Focus on food rich in protein and healthy fats. 

In this case, you can activate your body daily for workout challenges. 

Read More: What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery

What Is A Good Daily Workout Routine At Home?

A good daily workout routine includes upper-body, lower-body, core training, and a tad of cardio for additional activation. 

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You can check out the 7-day workout schedule and implement it into your training. We also recommend a burpee exercise that targets a full body perfectly. Besides burning fat, this exercise brings other cardio benefits, such as: 

  • better work of heart and lungs;
  • lower risk of heart disease;
  • lower blood pressure;
  • improved levels of cholesterol;
  • better blood flow


How to perform:

  1. Stand with your feet at shoulder-width and your arms by your sides.
  2. Lower into a squat position and put your hands on the floor.
  3. Jump and step your legs back in the plank position. 
  4. Kick to jump forward into a squat position. 
  5. Return to a standing position. 

at home weekly workout plan

What Is A Good 5 Day Workout Routine?

More and more people desire to sculpt a toned body and improve health markers without special equipment and a personal trainer. A full body weekly workout plan is a great option for people who have no desire to spend time on gym attendance. 

The perfect 5 day workout routine often depends on your general goals. A good program targets the entire body with different intensity. This training plan is good for both beginners and advanced levels.

A 5 day workout plan at home

Day 1: Lower Body Workout (Repeat 4 Times)

  • Glute Bridges (30 sec)
  • Jump Squats (20 sec)
  • Rest (1 min)
  • Slide Lunge With Floor Touch (20 sec)
  • Side Lateral Raise (30 sec)
  • Rest (1 min)
  • Alternate Double To Single Leg Glute Bridge (30 sec)
  • Glute Bridge Hold (20 sec)
  • Rest (1 min)

Day 2: Upper Body Workout (Repeat 4 Times)

  • Push Ups (20 sec)
  • Superman (20 sec)
  • Rest (1 min)
  • Push Up (20 sec)
  • Floor Tricep Dip (20 sec)
  • Rest (1 min)
  • Bear Crawl (20 sec)
  • Superman Hold (20 sec)
  • Rest (1 min)

Day 3: Core Workout  (Repeat 4 Times)

  • Straight Leg Hip Raise (20 sec)
  • Hip Roll (20 sec)
  • Rest (1 min)
  • Overhead Crunch (20 sec)
  • Reverse Snow Angel (20 sec)
  • Rest (1 min)
  • Plank (20 sec)
  • Plank Hip Roll (20 sec)
  • Rest (1 min)

Day 4 Lower Body Workout (Repeat 4 Times)

  • Burpee (20 sec)
  • Lunges (20 sec)
  • Rest (1 min)
  • Lying Hip Abduction (right side) (20 sec)
  • Lying Hip Abduction (left side) (20 sec)
  • Rest (1 min)
  • Side Sweep Glute Kickback (right side) (20 sec)
  • Side Sweep Glute Kickback (left side) (20 sec)
  • Rest (1 min)
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Day 5 Full-Body Workout (Repeat 4 Times)

  • Jumping Jacks (20 sec)
  • Full Plank Shoulder Tap (20 sec)
  • Rest (1 min)
  • Burpee (20 sec)
  • V Sit Leg Raise (20 sec)
  • Rest (1 min)
  • Cocoon (20 sec)
  • Plank To Full Plank (20 sec)
  • Rest (1 min)

weekly workout plan at home

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Can You Get In Shape In 7 Weeks?

The process of getting into a desired shape is individual for every person. Some people report impressive results after the first 4 weeks of intensive training while others notice changes from 6 to 8 weeks. 

It is possible to get in shape in 7 weeks not only with regular workout routines but the right nutrition. Overall, the results of the training depend 80% on nutrition and only 20% on your physical activities.  

Foods that are beneficial to every athlete are 

  • sweet potatoes
  • Peanut butter
  • bananas
  • eggs
  • lean beef
  • dark chocolate
  • pumpkin seeds
  • quinoa
  • mixed berries
  • oatmeal
  • nuts
  • fatty fish
  • green veggies

Therefore, with the right nutrition and regular training, you might get noticeable results after 7 weeks.

Do Workouts At Home Actually Work? 

The answer is definitely yes since our body rarely cares where we work out and how professional our equipment is. All that matters is the intensity of the training itself. Of course, a gym membership can guarantee faster results because you will hit more burning exercises under the trainer’s supervision. 

Knowing this, with enough patience, the right nutrition, alternative equipment, and motivation to accomplish at home workouts, you can shed calories, reap stronger muscles, tone your legs, and get more structured abs.

The Bottom Line

Working out at home has proven to be an effective way to get your body in shape as attending gyms. Instead of professional equipment, there is always room for imagination. In creating a personal at home workout plan it is important to identify your athletic level and use versatile exercises for the lower, upper body, and core. In addition to this, implementing HIIT training two/three times per week can boost your chances to obtain a robust body. Please note that without proper nutrition, you won’t get the results you expect. 

Weekly workout plan at home – reap a toned and healthy body with no gym membership.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Efficacy and feasibility of HIIT training for university students: The Uni-HIIT RCT (2018,
  2. Physical Activity Basics (2022,
  3. Running as a Key Lifestyle Medicine for Longevity (2017,
  4. Sprint interval and endurance training are equally effective in increasing muscle microvascular density and eNOS content in sedentary males (2013,
  5. The Importance of Muscular Strength: Training Considerations (2018,
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