The Best 7 Day Home Workout Plan for Beginners And Beyond

If you’re looking to get stronger, burn fat, and improve your overall fitness — all from the comfort of your home — this 7 Day Workout Plan at Home is the perfect solution. Whether you’re a beginner or already active, following a structured weekly workout plan can help you stay consistent and reach your fitness goals without the need for expensive equipment or gym memberships.

This guide will provide you with a simple, effective workout schedule that combines bodyweight exercises, cardio, strength training, and flexibility work, all done at home. You’ll also learn key tips on how to stay motivated, track progress, and make the most out of your at-home workouts.

Let’s dive into this 7 Day Home Workout Plan designed to boost your fitness, energy, and confidence — no gym required!

Why Follow a 7 Day Workout Plan at Home?

Many people think they need fancy gym equipment or a personal trainer to see results. The truth is, with the right approach, you can create an effective home workout plan using just your body weight and a small space in your living room or bedroom.

Here are a few reasons why a 7 day workout plan at home works:

• Convenient & Flexible: No commuting or scheduling around gym hours.
• Cost-Effective: No gym fees or expensive equipment needed.
• Customizable: Adapt the plan to your fitness level and time.
• Consistent Habit Building: Daily structure helps you stick to your fitness goals.
• Total Body Benefits: Improve strength, endurance, mobility, and flexibility.

Whether you’re working from home, managing a busy schedule, or simply prefer to exercise in private, this home workout plan will help you stay fit and healthy.

The 7 Day Workout Plan at Home

Before starting, be sure to warm up for 5-10 minutes each day with light cardio (marching in place, arm circles, jumping jacks) and dynamic stretches. Cool down with deep stretches after your workout.

Here is the 7 Day Workout Plan:

Day 1: Full Body Strength Workout

Your first day focuses on total body strength. You’ll target all major muscle groups with bodyweight exercises.

Workout:

• Bodyweight Squats – 3 sets of 15 reps
• Push-Ups (standard or modified) – 3 sets of 10-12 reps
• Glute Bridges – 3 sets of 15 reps
• Superman Hold – 3 sets of 30 seconds
• Plank – 3 sets of 30 seconds

Benefits:

Strengthens legs, glutes, chest, arms, back, and core. Builds foundational strength for the week ahead.

Day 2: Low-Impact Cardio + Core 7 Day Workout Plan at Home

Boost your heart rate without joint stress while working your abdominal muscles.

Workout:

• March in Place with High Knees – 2 minutes
• Step Touch Side to Side – 2 minutes
• Standing Oblique Crunch – 3 sets of 15 reps each side
• Mountain Climbers (slow tempo) – 3 sets of 20 reps
• Reverse Crunches – 3 sets of 15 reps
• Dead Bug – 3 sets of 10 reps each side

Benefits:

Improves cardiovascular fitness and core strength while keeping the workout joint-friendly.

Day 3: Upper Body Strength + Mobility 7 Day Workout Plan at Home

Today targets your chest, shoulders, arms, and back, combined with mobility work to improve joint range of motion.

Workout:

• Wall Push-Ups or Regular Push-Ups – 3 sets of 10-12 reps
• Triceps Dips on Chair – 3 sets of 10-12 reps
• Inverted Rows under Table (optional) – 3 sets of 8-10 reps
• Shoulder Circles (small & large) – 2 sets of 30 seconds
• Chest Openers + Arm Swings – 2 sets of 20 reps

Benefits:

Builds upper body strength and promotes flexibility in shoulders and chest.

Day 4: Lower Body & Glutes 7 Day Workout Plan at Home

Focus on building strength and tone in your lower body — legs, glutes, and hips.

Workout:

• Split Squats (Rear Foot Elevated or Basic) – 3 sets of 10 reps per leg
• Glute Bridges with Pulse – 3 sets of 15 reps
• Wall Sit Hold – 3 rounds of 30 seconds
• Calf Raises – 3 sets of 20 reps
• Hip Circles – 2 sets of 20 circles per side

Benefits:

Strengthens and tones thighs, glutes, and calves. Improves lower body endurance.

Day 5: HIIT at Home (Bodyweight) 7 Day Workout Plan at Home

High-intensity interval training (HIIT) helps torch calories and improve cardiovascular fitness in a short amount of time.

Workout: (Perform each move 30 seconds, rest 15 seconds, repeat 3 rounds)

• Jump Squats or Air Squats
• Push-Ups
• Fast Mountain Climbers
• Jumping Jacks
• Plank to Shoulder Tap

Benefits:

Burns fat, boosts metabolism, and improves endurance.

Day 6: Active Recovery (Stretch + Mobility)

This is your recovery day. Focus on flexibility and mobility with a gentle routine to keep you feeling fresh.

Workout:

• Cat-Cow Stretch – 2 sets of 10 reps
• Child’s Pose – Hold 30 seconds
• Seated Hamstring Stretch – Hold 30 seconds per leg
• Hip Flexor Stretch – Hold 30 seconds per side
• Shoulder & Chest Stretch – Hold 30 seconds per side
• Deep Breathing – 2 minutes

Benefits:

Improves flexibility, reduces muscle tension, and enhances recovery.

Day 7: Total Body Circuit 7 Day Workout Plan at Home

Finish your week with a fun total body circuit to combine strength and cardio.

Workout: (Perform each exercise 30 seconds, rest 15 seconds, 3 rounds)

• Squat to Overhead Reach
• Push-Ups
• Alternating Lunges
• Plank Hold
• Skaters Side to Side

Benefits:

Full body conditioning. Leaves you energized and ready for the next week.

How to Customize Your 7 Day Home Workout Plan

This plan is designed for flexibility. Here’s how you can adapt it:

For Beginners:

• Perform 2 rounds instead of 3.
• Use modified push-ups and lunges.
• Increase rest time between sets.

For Intermediate to Advanced:

• Perform 4 rounds.
• Add resistance bands or light dumbbells for extra challenge.
• Reduce rest time to increase intensity.

If You’re Short on Time:

• Do a quick version with 1-2 rounds.
• Focus on compound movements like squats, push-ups, and planks.

The key is to be consistent — even 20 minutes a day adds up to noticeable progress over time.

Tips to Stay Consistent With Your 7 Day Workout Plan at Home

Following a 7 day workout plan at home can be very effective if you stick with it. Here are some practical tips:

1. Schedule Your Workout

Block out time in your calendar just like a work meeting.

2. Create a Dedicated Space

Set up a workout corner with a mat and any small equipment you need.

3. Track Your Progress

Keep a simple log of sets/reps, or take weekly photos to stay motivated.

4. Find an Accountability Partner

Team up with a friend or family member for extra support.

5. Mix It Up

After 2-3 weeks, rotate new exercises into the plan to avoid boredom.

6. Celebrate Small Wins

Reward yourself for staying consistent — every workout completed is a step closer to your goals!

FAQs: 7 Day Workout Plan at Home

Is it OK to work out 7 days in a row at home?

Yes — this plan includes an active recovery day (Day 6), so your body gets time to repair. Listen to your body and take rest days as needed.

Do I need equipment for this workout plan?

No. This 7 day plan is fully bodyweight based. However, you can add resistance bands or dumbbells if you want more challenge.

How long is each daily workout?

Each workout takes about 25-35 minutes, depending on the number of rounds you complete and rest periods.

Can I lose weight with this home workout plan?

Yes — combined with proper nutrition and consistency, this workout plan can help support weight loss and fat burning.

What if I’m a complete beginner?

Simply start with modified versions of each exercise, go slow, and gradually build up over time.

Start Your 7 Day Home Workout Plan Today

Now that you have a complete 7 Day Workout Plan at Home, you can take control of your fitness journey — anytime, anywhere. This plan combines strength, cardio, and flexibility, giving you everything you need to improve fitness without a gym.

Remember: The most important thing is consistency. Stick to the plan for several weeks, listen to your body, and stay motivated. Over time, you’ll notice improvements in strength, endurance, and energy.

Ready to get started?
Put on your workout clothes, roll out your mat, and begin your first workout today. Your fitness journey at home starts now!