7-Day At-Home Workout Plan: Strength, Cardio, Mobility
What is a good 7 day workout plan at home?
A good 7-day at-home workout plan balances strength, cardio, mobility, and recovery so your body can progress without burning out. Below is a simple week you can repeat or scale up by adding reps, slowing tempo, or using dumbbells/resistance bands if you have them.
Day 1: Full-body strength (30–40 minutes)
3 rounds: 10–15 squats, 8–12 push-ups (modify on knees or incline), 10–12 hip hinges (good mornings), 10–12 rows (band or towel row), 30–45s plank. Rest 60–90s between rounds.
Day 2: Low-impact cardio + core (25–35 minutes)
20 minutes brisk intervals (marching/jogging in place, step-ups, shadow boxing) + 2 rounds of 10 dead bugs per side, 12 glute bridges, 30s side plank per side.
Day 3: Lower-body strength + mobility
3 rounds: 10–12 reverse lunges per side, 12–15 glute bridges, 12 calf raises, 30–45s wall sit. Finish with 8–10 minutes of hip and hamstring stretches.
Day 4: Active recovery
20–30 minutes easy walk or light cycling + 10 minutes gentle stretching (chest, hips, calves, upper back).
Day 5: Upper-body strength + conditioning
3 rounds: 8–12 pike push-ups or shoulder presses (band/dumbbell), 8–12 triceps dips (chair), 10–15 rows, then 5 minutes of quick intervals (20s work/40s rest) with jumping jacks or low-impact jacks.
Day 6: Full-body circuit (20–30 minutes)
Set a timer for 30s each move, 4–5 rounds: squat to reach, push-up, mountain climbers (slow if needed), hip hinge, plank. Rest 60s between rounds.
Day 7: Stretch + reset
10–20 minutes mobility flow focusing on ankles, hips, thoracic spine, and shoulders. Keep it easy and breathe deeply.
For a more structured progression with daily workouts and stretches, follow this plan: 4-week at-home workout plan.
FAQ
How do I warm up for an at-home workout?
Spend 5–8 minutes on light movement (marching, arm circles, hip circles) and 1–2 easy sets of your first exercise to raise your heart rate and loosen joints.
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