{"id":17425,"date":"2024-01-06T15:15:03","date_gmt":"2024-01-06T15:15:03","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=17425"},"modified":"2025-01-05T18:38:34","modified_gmt":"2025-01-05T18:38:34","slug":"5-day-workout-routine-at-home","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/","title":{"rendered":"The Best 5-Day Workout Routine At Home for Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Is_a_5-Day_Split_Too_Much_for_Beginners\" >Is a 5-Day Split Too Much for Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Benefits_of_a_5-Day_Split\" >Benefits of a 5-Day Split<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Potential_Drawbacks\" >Potential Drawbacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Tips_for_Beginners\" >Tips for Beginners<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#What_Is_a_Good_Workout_Routine_for_5_Days_a_Week\" >What Is a Good Workout Routine for 5 Days a Week?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Day_5\" >Day 5<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Is_2_rest_days_in_a_row_bad\" >Is 2 rest days in a row bad?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Is_a_20-minute_workout_5_days_a_week_enough\" >Is a 20-minute workout 5 days a week enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Can_I_do_cardio_5_days_a_week\" >Can I do cardio 5 days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#Can_I_do_cardio_on_rest_days\" >Can I do cardio on rest days?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Working out at home has its advantages &#8211; there\u2019s no need to go anywhere and you can work out on your own time and in privacy. However, it can be overwhelming for beginners who are new to the world of fitness and workout routines.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/home-pilates.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Should you focus more on strength training or cardio? Is it better to work out in the morning or the evening? Which exercises should you do and how many sets and reps?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this guide, we\u2019ll provide you with a 5-day workout routine that\u2019s perfect for beginners who want to start their fitness journeys at home. This routine will cover all major muscle groups in a way that doesn&#8217;t put you at risk of injury and allows for adequate rest and recovery.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_a_5-Day_Split_Too_Much_for_Beginners\"><\/span><b>Is a 5-Day Split Too Much for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Embarking on a 5-day workout split can seem daunting for beginners, but it&#8217;s a highly effective structure for targeting different muscle groups throughout the week. This approach allows individuals to focus on specific areas, ensuring balanced development and preventing muscle imbalances (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8170\/what-is-a-workout-split-fit-well\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s essential to consider both the benefits and potential drawbacks to determine if this routine suits your fitness level and goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68485\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout-1024x640.png\" alt=\"5-Day Workout Routine At Home\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_of_a_5-Day_Split\"><\/span><b>Benefits of a 5-Day Split<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Targeted Muscle Groups<\/b><span style=\"font-weight: 400;\">: By dedicating each day to specific muscle groups, you provide focused attention, which can lead to more significant gains and improved muscle definition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structured Routine<\/b><span style=\"font-weight: 400;\">: A 5-day split offers a clear structure that can help beginners stay organized and motivated. Knowing exactly what to work on each day can enhance consistency and discipline.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Balanced Development<\/b><span style=\"font-weight: 400;\">: This routine ensures all major muscle groups receive adequate attention, which promotes overall strength and fitness.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Potential_Drawbacks\"><\/span><b>Potential Drawbacks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Risk of Overtraining<\/b><span style=\"font-weight: 400;\">: For beginners, jumping into a 5-day routine may increase the risk of overtraining, particularly if the workout intensity and volume are too high. Overtraining can lead to fatigue, decreased performance, and even injury (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/network-physiology\/articles\/10.3389\/fnetp.2021.794392\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Insufficient Recovery Time<\/b><span style=\"font-weight: 400;\">: Adequate rest is crucial for muscle repair and growth (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). A 5-day split may not allow enough recovery time, particularly if the workouts are intense and back-to-back without proper rest days.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Beginners\"><\/span><b>Tips for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start Slow<\/b><span style=\"font-weight: 400;\">: Gradually ease into the routine. If you&#8217;re new to working out, consider starting with 3-4 days per week and progressively increase as your body adapts (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/fitness\/art-20048269\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to Your Body<\/b><span style=\"font-weight: 400;\">: Pay attention to how your body responds to the workouts. If you experience excessive soreness, fatigue, or lack of progress, it may be time to scale back or modify your routine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Incorporate Rest Days<\/b><span style=\"font-weight: 400;\">: Ensure you have at least one or two rest days per week to allow your body to recover. Rest is just as important as the workouts themselves (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adjust Intensity<\/b><span style=\"font-weight: 400;\">: Focus on proper form and control rather than lifting heavy weights or pushing to exhaustion. As your strength and endurance improve, you can gradually increase the intensity (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/7-tips-for-a-safe-and-successful-strength-training-program\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Workout_Routine_for_5_Days_a_Week\"><\/span><b>What Is a Good Workout Routine for 5 Days a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best home <\/span><a href=\"https:\/\/betterme.world\/articles\/types-of-workouts\/\"><span style=\"font-weight: 400;\">workout<\/span><\/a><span style=\"font-weight: 400;\"> plan allows you to work out each muscle group on specific days of the week. Targeting a specific muscle group consistently can lead to overtraining. Overtraining may lead to muscle soreness or injuries (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/network-physiology\/articles\/10.3389\/fnetp.2021.794392\/full\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve considered and applied these factors when designing this 5-day workout routine at home for weight loss and muscle gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5556592\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">), so you have nothing to worry about! All you need for this workout is some dumbbells and you\u2019re ready to go. The workout plan is as follows:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Target: Chest, Shoulders, and Triceps<\/b><\/p>\n<p><span style=\"font-weight: 400;\">On the first day, you\u2019ll focus on your chest, shoulders, and triceps. To kick off this routine, you\u2019ll need to warm up for 5 to 10 minutes using some light cardio. After that, perform the following exercises:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Push-Ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To perform them, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the floor and keep them shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your legs behind you, tighten your core, and keep your body straight and parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly start lowering your body towards the ground, but rest a few inches from it. Hold in this position for a few seconds before using your hands to push back to the starting stance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do three sets of this exercise, each containing 10 reps.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Tricep Extensions<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Here are the steps for how to do these extensions:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and over your head and stand upright with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your arms at the elbows and engage your triceps so that the weights slowly lower toward your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms back up while focusing on squeezing your triceps and pushing the weight above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 3 sets, each with 10 repetitions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19826285\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68368\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1024x640.png\" alt=\"5-Day Workout Routine At Home\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4492-90-day-calisthenics-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Shoulder Press<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To perform the shoulder press, follow these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet at least hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand with your palms facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms and raise your hands and the dumbbells overhead until your arms are stretched above you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform three sets with 10 reps.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/pilates-at-home-challenge-2\/\">Pilates At Home Challenge: A Detailed Guide For Building Core Strength Without Leaving Your Room<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Target: Legs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019re also encouraged to start this day\u2019s circuit with a warm-up session. This can last anywhere between 5 and 10 minutes. Similarly, you have the option of engaging in any dynamic stretches that you enjoy or even opting for light cardio exercises such as jogging or skipping rope.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">After you\u2019re done with your warm-up, jump straight into performing these exercises:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Squats<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Squats are also among the exercises in this 5-day workout routine at home using dumbbells. However, if you don\u2019t have any, you can use your body weight and perform what are known as body weight or air squats. Here\u2019s how you perform them:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright with your feet slightly wider than hip-width distance apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in your hands if you have them. If you don\u2019t, proceed to cross your arms in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Then start slowly squatting as if taking a seat. Keep your back straight, your toes pointing forward, and your heels firmly pressed on the ground. Hold this squatting position for several seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly come back up and repeat 10 times. Perform three sets.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Step-Ups<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Step-ups are a go-to leg exercise for a lot of avid gym-goers, so we had to include them in this 5-day workout routine at home, no equipment needed. To perform step-ups, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright in front of a staircase, step, or elevated platform with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and use your left foot to step onto the staircase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight onto your left foot, exhale while pushing your body weight up, and place your right foot on the staircase.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Inhale and slowly lower your left foot to the standing stance, followed by your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this until you complete 10 reps on each leg and perform at least three sets.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68255\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass-1024x640.png\" alt=\"5-Day Workout Routine At Home\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4780-calisthenics-workout-plan-for-mass.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Side Lunge Sweep<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Here is how to perform such a sweep:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your feet together and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step out laterally to one side and then lower into a lunge.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using the same leg that was stepped out, press into it to return to the starting position and then do the same side lunge with the other leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 3 sets with 15 reps on each side. If you want increased resistance to help you burn more calories, hold some dumbbells.\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Target: Back and Biceps\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">After starting with some <\/span><a href=\"https:\/\/betterme.world\/articles\/benefits-of-stretching\/\"><span style=\"font-weight: 400;\">dynamic stretching<\/span><\/a><span style=\"font-weight: 400;\">\u00a0 exercises, you\u2019ll be required to complete a circuit with the following exercises:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Bicep Curls<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To perform these:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and let them be by your sides. You can also choose to sit or stand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at the elbow and slowly raise one arm up toward your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower it and switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10 reps on each arm and complete 3 sets.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Reverse Fly<\/b><\/p>\n<p><span style=\"font-weight: 400;\">You\u2019ll need a pair of <a href=\"https:\/\/betterme.world\/articles\/chest-workout-with-dumbbells\/\">dumbbells<\/a> for this. Here\u2019s how to perform this exercise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and stand with your feet hip-width apart. Bend your knees forward slightly to arch your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms to the side while tightening your arm and shoulder muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your arms and then lift them to repeat the exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this 10-15 times and complete three sets.<\/span><\/li>\n<\/ul>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Target: Core<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Start with a warm-up before performing the following exercises:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Plank<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how to do a <a href=\"https:\/\/betterme.world\/articles\/does-planking-burn-fat\/\">plank<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position with your forearms on the floor and your elbows bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your abs by breathing out through your stomach, keep your back straight, and hold this position for 30 seconds or longer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on breathing in through your chest and out through your stomach. Every breath out will allow you to tighten your abs even further.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete 3 sets, each lasting for 20 or 30 seconds.\u00a0<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Oblique Crunch<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Below are the steps for how to do an oblique crunch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on your hands and feet on the floor. Keep your hands shoulder-width apart. Let your feet be behind you and balance on the balls of your feet. You\u2019ll be in a plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your left leg. Bend it on the right side and bring your knee toward your left elbow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return your left leg to the starting position and do the same with the other leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 reps on each leg and a total of three sets.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/upper-body-workout-schedule\/\">Upper Body Workout Schedule: Tips And Exercises For Fast Results<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Target: Glutes<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The last day makes this plan an effective 5-day workout routine at home for women. This is because it targets the glutes, an area most women want to tone and sculpt. As with any other day, you\u2019ll start with some warm-up exercises. Immediately after the warm-up, dive straight into the routine. It involves the following exercises:<\/span><\/p>\n<p style=\"text-align: center;\"><b>Curtsy Lunge<\/b><\/p>\n<p><span style=\"font-weight: 400;\">This is one of the best butt exercises that can really contribute to obtaining that perky <\/span><a href=\"https:\/\/betterme.world\/articles\/how-long-does-it-take-for-your-butt-to-grow\/\"><span style=\"font-weight: 400;\">booty<\/span><\/a><span style=\"font-weight: 400;\"> many people desire. To perform it, follow these steps:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While maintaining your weight on the left foot, lift your right one and cross it behind the left one. Proceed to bend both knees as if taking a bow.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the standing position and switch legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For each leg, complete 10 reps. Do three sets of the curtsy lunge.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Glute Bridge<\/b><\/p>\n<p><span style=\"font-weight: 400;\">The next best exercise for your glutes is the glute bridge. To perform it, do the following:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a mat facing the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your knees and firmly rest your heels on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your back straight and your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your core and exhale as you lift your butt from the floor to raise your hips. Hold at the top of the movement by clenching your glutes when you raise before lowering your butt back to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Complete three sets with 10 repetitions in each.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-67964\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4666-pilates-workout-routine-1024x640.png\" alt=\"5-Day Workout Routine At Home\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4666-pilates-workout-routine.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4666-pilates-workout-routine-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4666-pilates-workout-routine.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4666-pilates-workout-routine-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/4666-pilates-workout-routine.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_2_rest_days_in_a_row_bad\"><\/span><strong>Is 2 rest days in a row bad?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Taking two rest days in a row isn\u2019t inherently bad and can be beneficial for recovery, especially if you&#8217;ve had an intense week of workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days are essential for muscle repair, reducing fatigue, and preventing overtraining (<\/span><a href=\"https:\/\/blog.nasm.org\/why-rest-days-are-important-for-muscle-building\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). The key is to listen to your body and ensure you&#8217;re allowing adequate time for recovery based on your workout intensity and personal fitness level.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_a_20-minute_workout_5_days_a_week_enough\"><\/span><strong>Is a 20-minute workout 5 days a week enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A 20-minute workout, five days a week, can be sufficient depending on your fitness goals and the intensity of your workouts. For general health and maintaining fitness, short, high-intensity workouts can be effective (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/how-often-you-should-work-out\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for muscle building or significant weight loss, you may need to increase the duration or intensity of your workouts over time. Consistency, combined with a balanced diet, is essential for achieving your fitness objectives.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_cardio_5_days_a_week\"><\/span><strong>Can I do cardio 5 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can do cardio five days a week, as it can improve cardiovascular health, endurance, and calorie burning (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s important to vary the intensity and type of cardio to prevent burnout and overuse injuries.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating different forms, such as running, cycling, or swimming, can keep your routine interesting and target different muscle groups.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_cardio_on_rest_days\"><\/span><strong>Can I do cardio on rest days?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Doing light cardio on rest days can be beneficial, as it promotes active recovery by increasing blood flow and reducing muscle soreness. Activities such as walking, easy cycling, or <a href=\"https:\/\/betterme.world\/articles\/ashtanga-vinyasa-yoga\/\">yoga<\/a> can keep you active without straining your muscles (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-to-know-active-recovery-workouts\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to ensure this doesn&#8217;t interfere with your body&#8217;s need for rest and <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-recovery\/\">recovery<\/a>, especially after intense workout sessions.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/home-pilates.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You don\u2019t necessarily have to break your back at the gym to lose weight or gain muscle mass. You can start this 5-day workout routine at home and attain such fitness goals. Each day, you\u2019ll target various muscle groups.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For faster and more effective results, the key is to remain consistent and incorporate other practices such as healthy nutrition, quality sleep, portion control, and a caloric deficit. Remember to seek professional help before you try this at-home workout program.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Working out at home has its advantages &#8211; there\u2019s no need to go anywhere and you can work out on your own time and in privacy. However, it can be overwhelming for beginners who are new to the world of fitness and workout routines. Should you focus more on strength training or cardio? Is it [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":68964,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"coauthors":[122,246],"class_list":["post-17425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Best 5-Day Workout Routine At Home for Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you thinking of starting \u2605 5-DAY WORKOUT ROUTINE AT HOME \u27a4 for weight loss or muscle gain?\u00a0Check out our at-home workout plan and put it into practice!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Best 5-Day Workout Routine At Home for Beginners\" \/>\n<meta property=\"og:description\" content=\"Are you thinking of starting \u2605 5-DAY WORKOUT ROUTINE AT HOME \u27a4 for weight loss or muscle gain?\u00a0Check out our at-home workout plan and put it into practice!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2025-01-05T18:38:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\"},\"headline\":\"The Best 5-Day Workout Routine At Home for Beginners\",\"dateModified\":\"2025-01-05T18:38:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\"},\"wordCount\":2045,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png\",\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Working out at home has its advantages - there\u2019s no need to go anywhere and you can work out on your own time and in privacy. However, it can be overwhelming for beginners who are new to the world of fitness and workout routines.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Should you focus more on strength training or cardio? Is it better to work out in the morning or the evening? Which exercises should you do and how many sets and reps?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this guide, we\u2019ll provide you with a 5-day workout routine that\u2019s perfect for beginners who want to start their fitness journeys at home. This routine will cover all major muscle groups in a way that doesn't put you at risk of injury and allows for adequate rest and recovery.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is a 5-Day Split Too Much for Beginners?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Embarking on a 5-day workout split can seem daunting for beginners, but it's a highly effective structure for targeting different muscle groups throughout the week. This approach allows individuals to focus on specific areas, ensuring balanced development and preventing muscle imbalances (<\/span><a href=\\\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8170\/what-is-a-workout-split-fit-well\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, it's essential to consider both the benefits and potential drawbacks to determine if this routine suits your fitness level and goals.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\\\"><img class=\\\"aligncenter size-large wp-image-68485\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout-1024x640.png\\\" alt=\\\"5-Day Workout Routine At ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\",\"url\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\",\"name\":\"The Best 5-Day Workout Routine At Home for Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png\",\"dateModified\":\"2025-01-05T18:38:34+00:00\",\"description\":\"Are you thinking of starting \u2605 5-DAY WORKOUT ROUTINE AT HOME \u27a4 for weight loss or muscle gain?\u00a0Check out our at-home workout plan and put it into practice!\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png\",\"width\":1920,\"height\":1200},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"The Best 5-Day Workout Routine At Home for Beginners\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455\",\"name\":\"Jeremy Mukhwana\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png\",\"caption\":\"Jeremy Mukhwana\"},\"description\":\"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"The Best 5-Day Workout Routine At Home for Beginners - BetterMe","description":"Are you thinking of starting \u2605 5-DAY WORKOUT ROUTINE AT HOME \u27a4 for weight loss or muscle gain?\u00a0Check out our at-home workout plan and put it into practice!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/","og_locale":"en_US","og_type":"article","og_title":"The Best 5-Day Workout Routine At Home for Beginners","og_description":"Are you thinking of starting \u2605 5-DAY WORKOUT ROUTINE AT HOME \u27a4 for weight loss or muscle gain?\u00a0Check out our at-home workout plan and put it into practice!","og_url":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2025-01-05T18:38:34+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home-1024x640.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455"},"headline":"The Best 5-Day Workout Routine At Home for Beginners","dateModified":"2025-01-05T18:38:34+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/"},"wordCount":2045,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png","articleSection":["Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Working out at home has its advantages - there\u2019s no need to go anywhere and you can work out on your own time and in privacy. However, it can be overwhelming for beginners who are new to the world of fitness and workout routines.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Should you focus more on strength training or cardio? Is it better to work out in the morning or the evening? Which exercises should you do and how many sets and reps?<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this guide, we\u2019ll provide you with a 5-day workout routine that\u2019s perfect for beginners who want to start their fitness journeys at home. This routine will cover all major muscle groups in a way that doesn't put you at risk of injury and allows for adequate rest and recovery.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is a 5-Day Split Too Much for Beginners?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Embarking on a 5-day workout split can seem daunting for beginners, but it's a highly effective structure for targeting different muscle groups throughout the week. This approach allows individuals to focus on specific areas, ensuring balanced development and preventing muscle imbalances (<\/span><a href=\"https:\/\/www.acefitness.org\/about-ace\/press-room\/in-the-news\/8170\/what-is-a-workout-split-fit-well\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, it's essential to consider both the benefits and potential drawbacks to determine if this routine suits your fitness level and goals.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=5-Day_Workout_Routine_At_Home\"><img class=\"aligncenter size-large wp-image-68485\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/4800-beginner-cardio-workout-1024x640.png\" alt=\"5-Day Workout Routine At ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/","url":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/","name":"The Best 5-Day Workout Routine At Home for Beginners - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png","dateModified":"2025-01-05T18:38:34+00:00","description":"Are you thinking of starting \u2605 5-DAY WORKOUT ROUTINE AT HOME \u27a4 for weight loss or muscle gain?\u00a0Check out our at-home workout plan and put it into practice!","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/483-5-day-workout-routine-at-home.png","width":1920,"height":1200},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/5-day-workout-routine-at-home\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"The Best 5-Day Workout Routine At Home for Beginners"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/abd4ce16e733555bfb76a5c969b7a455","name":"Jeremy Mukhwana","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd28a982c5050445eb4d45d1c7f0603","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/jeremy_mukhwana-150x150.png","caption":"Jeremy Mukhwana"},"description":"Jeremy is a writer and part-time soccer player who is keen on demystifying the matters of fitness, health, and weight loss. His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17425","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=17425"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17425\/revisions"}],"predecessor-version":[{"id":68963,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/17425\/revisions\/68963"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/68964"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=17425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=17425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=17425"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=17425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}