The Best 21 Day Home Workout Plan w/PDF

I’ve created a simple, effective, and easy-to-follow 21 day home workout plan with PDF for beginners that requires no equipment. So if you want to build up your strength, gain muscles, and improve balance and flexibility at home, you can download this program.

This workout program will help you develop a better physique and scale you up for weight training.

Summary

  • Routine Type: Full Body
  • Number of training days per week: 5 days
  • Targeted Gender: Male and Female
  • Workout Duration of one session: 25-45 minutes
  • Plan Goal: Increase strength, lean mass, balance, and improve shape.
  • How to perform exercises: You’ll need to perform exercises in a circuit or round.
  • Alternate Plan: 6 Week Bodyweight Training Plan

I’ve included many workouts from this beginner’s bodyweight workout guide. So if you want to know how to perform various exercises for each muscle with step-by-step instructions, you can check that out.

21-Day Workout Plan for Beginners at Home

No equipment 21-day workout plan for beginners at home

If you’ve just decided to get fit, follow this beginner’s 21 day home workout plan to improve your overall fitness. It requires no equipment but your mood and a little space in your living room or bedroom.

Day 1

Perform two rounds

Day 2

Perform two rounds

Day 3 – Rest

Day 4

Perform two rounds

  • 20-sec High Knees, 40-sec rest
  • 15 Incline Pushups, 30-sec rest
  • Wall Sit: 5 reps of 10 seconds each with 15 seconds rest
  • 10 Man Maker, 60-sec rest
  • 20-sec Mountain Climbers, 30-sec rest
  • 10 Narrow Pushup on knees, 30-sec rest
  • 20-sec High Side Plank each side, 30-sec rest

Day 5

Perform two rounds

Day 6

Perform 2 rounds

  • 20-sec Jumping Jacks, 30-sec rest
  • 15 Sumo Squats, 30-sec rest
  • 10 Glute Bridges, 30-sec rest
  • 15 Floor Dips, 30-sec rest
  • 12 Alternate Heel Touch Crunches, 30-sec rest
  • 15 Standing Calf Raises, 30-sec rest
  • 12 Superman Pull, 45-sec rest
  • 10 Kneeling Knuckle Pushups, 30-sec rest

Day 7 – Rest

Day 8

Do three rounds

Day 9

Do three rounds

  • 10 Half Burpees, 30-sec rest
  • 10 Floor IYT Raises, 30-sec rest
  • 10 Forward Lunges, 30-sec rest
  • 30-sec Jumping Jacks, 30-sec rest
  • 10 Kneeling Elbows Out Pushup, 45-sec rest
  • 15 Standard Squats, 45-sec rest
  • 15-sec Flutter Kicks, 30-sec rest
  • 10 Single-leg Deadlift, 30-sec rest

Day 10 – Rest

Day 11

Do three rounds

  • 10 Jump Squats, 30-sec rest
  • 10 Superman Pull, 30-sec rest
  • 12 Floor Dips, 30-sec rest
  • 45-sec Forearm Plank, 30-sec rest
  • 10 Bodyweight Man Makers, 45-sec rest
  • 10 Glute Kickbacks, 30-sec rest
  • 10 Leg Raises, 30-sec rest

Day 12

Do three rounds

  • 15 Incline Pushups, 30-sec rest
  • 10 Tricep Extension Pushup on Knees, 30-sec rest
  • 30-sec Mountain Climbers, 45-sec rest
  • 10 Split Jump Squats, 45-sec rest
  • 15 Reverse Crunches, 45-sec rest
  • 15-sec Forearm Side Plank each side, 30-sec rest
  • 15 Standing Calf Raises, 30-sec rest
  • 10 Glute Bridges, 30-sec rest

Day 13

Do three rounds

  • 10 Half Burpees, 30-sec rest
  • 10 Kneeling Archer push-ups 30-sec rest
  • 10 Lateral Squats, 30-sec rest
  • 10 Floor IYT Raises, 30-sec rest
  • 30-sec Jumping Jacks, 45-sec rest
  • 10 Kneeling Triangle Push-ups, 45-sec rest
  • 10 Standard Squats, 45-sec rest
  • 10 Reverse Lunges, 30-sec rest

Day 14 – Rest

Day 15

Do three rounds

  • 10 Superman Pull, 30-sec rest
  • 10 Kneeling Elbows Out Push-ups, 30-sec rest
  • 10 Split Jump Squat, 45-sec rest
  • 10 Kneeling Knuckle Pushups, 30-sec rest
  • Squat Hold: 5 reps of 10 seconds each with 15 seconds rest
  • 10 Crunches, 30-sec rest
  • 60-sec Forearm Plank, 45-sec rest
  • 10 Single-leg Deadlift, 30-sec rest

Day 16

Do three rounds

  • 15 Incline Push-ups, 30-sec rest
  • 10 Floor Dips, 30-sec rest
  • 30-sec Mountain Climbers, 45-sec rest
  • 10 Bodyweight Man Makers, 45-sec rest
  • 60-sec Forearm Side Plank, 45-sec rest
  • 10 Kneeling archer push up, 30-sec rest
  • 15 Standing Calf Raise, 30-sec rest
  • 10 Glute Bridge, 30-sec rest

Day 17

Do four rounds

  • 10 Full Burpees, 45-sec rest
  • 15 Standard Squat, 45-sec rest
  • 30-sec Jumping Jacks, 45-sec rest
  • 10 Kneeling Triangle Pushup, 45-sec rest
  • 10 Reverse Lunges, 45-sec rest
  • 10 Shoulder Taps, 45-sec rest
  • 10 Floor IYT Raises, 45-sec rest

Day 18 – Rest

Day 19

Do four rounds

  • 10 Burpees, 45-sec rest
  • 10 Shoulder Taps, 30-sec rest
  • 10 Jump Squats, 45-sec rest
  • 10 Standard Push-ups, 45-sec rest
  • 10 Superman Pull, 30-sec rest
  • 10 Glute Bridge, 30-sec rest
  • 60-sec Forearm Plank, 60-sec rest

Day 20

Do four rounds

  • 30-sec Mountain Climbers, 30-sec rest
  • 15 Incline Pushup, 45-sec rest
  • 10 Split Jump Squat, 30-sec rest
  • 10 Floor IYT Raises, 45-sec rest
  • 10 Lateral Squat, 45-sec rest
  • 10 Kneeling Archer push-ups, 45-sec rest
  • 20-sec Forearm Side Plank each side, 30-sec rest

Day 21

Do four rounds

  1. 10 Burpees, 60-sec rest
  2. 10 Standard Pushup, 45-sec rest
  3. 10 Forward Lunges, 45-sec rest
  4. 12 Floor Dips, 45-sec rest
  5. 10 Tabletop Crunches, 45-sec rest
  6. 10 Superman Pull, 45-sec rest
  7. 60-sec Forearm Plank, 30-sec rest

21 Day Home Workout Plan PDF

You can download this free 21 day home workout plan PDF so you can use it offline whenever you like it.


Frequently Asked Questions

Can you build muscle in 21 days?

Not significant. Bodyweight exercises are a great way to start your workout journey. They help you boost your strength and build muscles over time but 21 days are not enough to see significant results.

However, if you work out consistently for three weeks, you’ll feel stronger, fitter, and more productive.
Related: How Long Does It Take To Build Noticeable Muscle?

What time of day should I work out?

The workout time depends on you. Working out in the morning, evening, and afternoon has its own pros and cons. So you can work out at any time of day that suits you the most.

Alternate Home Workout Plans

Once you complete the above 21 day home workout plan, you’ll feel stronger than before and be able to scale up for some of the following routines.

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