7-Day Home Workout Plan for Beginners (No Equipment Needed)

 

7-Day Home Workout Plan for Beginners (No Equipment Needed)

Hey there! If you’re just beginning with fitness, but don’t have access to a gym or a large space, this is just what you need. I have assembled a simple 7-day workout plan designed for people just getting started. 

Starting any new workout can be scary, even more so if you have to do it alone in your house. In just one week, you can notice that you are stronger, healthier and more energetic if you put in a little regular effort. Therefore, let us go ahead and begin!

Why Choose Home Workouts?

Using home workouts is very convenient. You are free to do them early in the day, straight after work or during your lunch time. You can work out anytime at home and don’t have to worry about gym memberships either. You can watch in the same place you always feel comfortable in.

I should tell you, I didn’t start with any equipment and had very little space back then. I just did some simple exercises using my own weight which over time, brought noticeable changes to how I felt. You will see it for yourself someday!

How This 7-Day Plan Works

Daily simple routines would be useful if you are trying to develop various parts of your body. The aim is to mix different exercises, get fit, and not be tired of them. Each workout is roughly 20-30 minutes which is perfect for people who have tight schedules.

Give your body a warm-up with 3-5 minutes of walking or basic stretching right prior to your scheduled exercise. 

Day 1: Full Body Basics

Exercises:

• Jumping jacks – 3 sets of 20
• Bodyweight squats – 3 sets of 15
• Wall push-ups – 3 sets of 10
• Glute bridges – 3 sets of 15
• Plank hold – 3 sets of 20 seconds

Tip: Exercise in a consistent manner and rest for 30 seconds in between the sets.   

Day 2: Lower Body Focus

Exercises:

• Lunges – 3 Sets of 12 (per leg)
• Calf Raises – 3 Sets of 20 
• Wall Sit –  3 Sets of 30-seconds 
• Glute Bridges – 3 Sets of 20 
• Side Leg Raises – 3 Sets of 15 (each side)

Day 3: Upper Body & Core

Exercises:

• Incline Push-ups  – 3 Sets of 12 (with a table or chair)
• Arm Circles  – 3 Sets of 30 seconds (forward and backward)
• Superman Hold – 3 Sets of 20 seconds
• Bicycle Crunches – 3 Sets of 15 
• Plank – 3 Sets of 30 seconds 

Day 4: Active Rest Day

Don't be inside for a long time. You need to give your body some care. The thing that will work for you better is a quick walk, a little bit of yoga, or a simple stretch. That's a good way to make sure your muscles are kept in recovery mode and your body remains flexible.

Day 5: Full Body Circuit

Do this circuit three times with one-minute rest between them:

• Jumping jacks – 30 seconds
• Bodyweight squats – 15 reps
• Incline push-ups – 12 reps
• Plank – 30 seconds
• Glute bridges – 20 reps

Day 6: Core & Balance

Exercises:

• Bird dog – 3 sets of 12 (each side)
• Side plank (on knees if needed) – 3 sets of 20 seconds each side
• Russian twists (without weight) – 3 sets of 20
• Leg raises – 3 sets of 15
• Mountain climbers – 3 sets of 30 seconds

Day 7: Stretch & Relax

Pay great attention to stretching and relaxation at the moment. Spend 20 to 30 minutes every morning stretching lightly for your upper body, lower body, back, and neck. You may also want to check out some simple stretching videos on the internet.

A Few Tips to Keep You Going

Do a short workout every day, since it helps to keep your routine even when you feel tired.

Drink lots of water — This is more important in India due to the heat.

Eat a well-rounded meal — protein, vegetables and healthy carbs are important for recovering and building your body.

Write a diary of your progress by recording how many reps you do or how long you keep your plank. Noticing progress is very rewarding.

Rest often — Good sleep is needed for your body to work well.

Ready to Start?

The hardest aspect is getting started. Once you achieve it, you’ll see how proud you are and that’s the most powerful motivation. Sticking to the plan will help you notice your confidence increasing after only seven days.

Do spread this plan with your family and friends on WhatsApp, Facebook or Instagram if you find it useful. We can support each other to become healthier as a team!

Don’t forget, you can subscribe to my blog for added workout tips, ideas for healthy eating and inspiration. I am going to offer loads of great information that’s intended for those who are just starting out.

Thanks and never forget, every fitness journey begins with one small step. This is a perfect time to begin that step at home.