Whether you want to get in shape, build muscles, or maintain your fitness, working out at home can be a great option. Woking out at home is convenient, saves your time and money, and requires little to no equipment.
However, you need a workout routine to begin your fitness journey. An exercise program enables you to workout systematically and helps you achieve your fitness goal.
I’ve shared a couple of 7 day home workout plans in this article; one for building lean mass and one for increasing weight loss, so depending on your fitness goal, you can download the one you need.
Who can Follow This Workout Program?
These workout programs are suitable for you:
- If you do not have time for the gym.
- If you do not want to build a sizable body but want to get in shape and improve posture.
- If you want to get stronger and feel active throughout the day.
- If you have just started out and want to build up strength for resistance training.
- If you’re obese or overweight and want to burn calories and accelerate fat loss.
7 Day Workout Plan to Build Muscle at Home
This 7 day home workout routine will help you build and maintain strength, mass, balance, and flexibility by using your body weight only.
Use this program for 8 to 12 weeks and make sure you take care of your macros to see visible results.
You can use this Bodybuilding Macro Calculator to see how many calories you need to take from protein, carbs, fats, and micronutrients.
Related: 7-Day Dumbbell And Bodyweight Workout Plan For Muscle Gain
Okay, so here’s the program. You can also customize it depending on your fitness level.
Day 1
| Exercise | Muscle Worked | Reps | Rest |
|---|---|---|---|
| Jumping Jacks | Full Body | 15-sec x 2 | 30-sec |
| Incline Push-up | Chest and Triceps | 15 x 2 | 1-min |
| Standard Pushup | Chest and Triceps | 10 x 3 | 90-sec |
| Standard Squat | Quad | 15 x 3 | 1-min |
| Superman Fly | Back | 15 x 3 | 1-min |
| Lying Y Raises | Back and Rear Delt | 15 x 3 | 1-min |
| Bird Dog Plank | Lower Back and Core | 10 x 2 | 1-min |
Day 2
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Squat Jump | Quad | 10 x 3 | 45-sec |
| Lunges | Legs | 10 x 2 | 45-sec |
| Inverted Row | Back | 10 x 3 | 1-min |
| Narrow Pushups | Triceps | 10 x 3 | 90-sec |
| Reverse Crunches | Core | 10 x 2 | 45-sec |
| Mountain Climber | Core | 30-sec x 2 | 45-sec |
| Glute Bridge | Glute | 10 x 3 | 45-sec |
Day 3
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Lateral Squat | Legs | 10 x 3 | 45-sec |
| Sumo Squat | Legs | 10 x 2 | 45-sec |
| Standard Pushup | Chest | 10 x 3 | 1-min |
| Pike Pushup | Shoulder | 10 x 3 | 90-sec |
| Floor IYT Raises | Back | 10 x 2 | 45-sec |
| Bench Dips | Triceps | 12 x 3 | 45-sec |
| Plank | Core | 30-sec x 2 | 45-sec |
Day 4 – OFF
Day 5
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Burpees | Full Body | 10 x 3 | 45-sec |
| Side Plank Rotation | Core | 10 x 2 | 45-sec |
| Squats | Legs | 10 x 3 | 1-min |
| Pushups | Chest | 10 x 3 | 90-sec |
| Floor IYT Raises | Back | 10 x 2 | 45-sec |
| Inverted Row | Back | 12 x 3 | 45-sec |
| Shoulder Tap | Upper Body | 30-sec x 2 | 45-sec |
Day 6
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Inchworm | Full body | 10 x 3 | 45-sec |
| Bodyweight Step-up | Legs | 10 x 2 | 45-sec |
| Dive Bomber Push-ups | Upper Body | 10 x 3 | 1-min |
| Superman Pull | Back | 10 x 3 | 90-sec |
| Dead Bug Crunches | Core | 10 x 2 | 45-sec |
| Lying Leg Lift | Core | 12 x 3 | 45-sec |
| Donkey Calf Raise | Calves | 30-sec x 2 | 45-sec |
Day 7
| Exercise | Muscle | Reps | Rest |
|---|---|---|---|
| Bodyweight Power Maker | Full Body | 10 x 3 | 45-sec |
| Triangle Pushups | Triceps | 10 x 2 | 45-sec |
| Floor IYT Raises | Back | 10 x 3 | 1-min |
| Shoulder Tap | Upper Body | 10 x 3 | 90-sec |
| Reverse Lunges | Legs | 10 x 2 | 45-sec |
| Glute Bridge | Glute | 12 x 3 | 45-sec |
| Mountain Climber | Core | 30-sec x 2 | 45-sec |
| Plank | Core | 30-sec x 2 | – |
Weight Loss 7 Day Workout Plan at Home
If you want to accelerate fat loss, you can use this 7 day home workout plan. This program along with a calorie-deficit diet can help you increase weight loss and improve your body composition.
The American College of Sports Medicine recommended that working out 225-420 minutes a week helps promote weight loss.1Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
However, weight loss is a complex process and depends on various things, including exercise. So if you’re someone who is looking for 7 day workout plan to lose weight at home, you can try out the below program.
Schedule
| Monday | LISS |
| Tuesday | HIIT |
| Wednesday | LISS |
| Thursday | OFF |
| Friday | HIIT |
| Saturday | LISS |
| Sunday | Tabata |
Monday – LISS
- Duration: 30 minutes
- Rounds: Three
- The interval between rounds: 2 minutes
- Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
| Exercise | Activity | Rest |
|---|---|---|
| Jumping Jack | 20-sec | 20-sec |
| Mountain Climber | 20-sec | 30-sec |
| Kneeling Pushup | 10 reps | 45-sec |
| Reverse Crunches | 10 reps | 45-sec |
| Squats | 20 reps | 60-sec |
| Shoulder Tap | 10 taps/side | 45-sec |
| High Knees | 20-sec | 60-sec |
| Plank | 30-60 sec | – |
Tuesday – HIIT
- Duration: 20 minutes
- Rounds: Three
- The interval between rounds: 2 minutes
- Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)
| Exercise | Activity | Rest |
|---|---|---|
| Jumping Jacks | 20-sec | 15-sec |
| Mountain Climber | 20-sec | 15-sec |
| Burpees | 10 reps | 45-sec |
| Flutter Kick | 10 reps | 30-sec |
| Shoulder Tap | 10 taps/side | 30-sec |
| Lying IYT Raise | 10 reps | 30-sec |
| Squat Jump | 10 reps | 45-sec |
| Alternate Heel Tap | 10 taps/side | – |
Wednesday – LISS
- Duration: 45 minutes
- Rounds: 3
- The interval between rounds: 2 minutes
- Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
| Exercise | Activity | Interval |
|---|---|---|
| Mountain Climber | 20-sec | 30-sec |
| Burpees | 10 reps | 60-sec |
| Crunches | 10 reps | 45-sec |
| Squats | 20 reps | 60-sec |
| Inchworm | 30-sec | 45-sec |
| Glute Bridge | 15 reps | 45-sec |
| Side Plank | 15-sec/side | 30-sec |
| Kneeling Pushup | 12 reps | 60-sec |
| Superman Pull | 15 reps | 60-sec |
| Plank | 30-45 sec | – |
Thursday – OFF
Friday –HIIT
- Duration: 20-30 minutes
- Rounds: Three
- The interval between rounds: 2 minutes
- Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)
| Exercise | Activity | Rest |
|---|---|---|
| Mountain Climber | 15-sec | 15-sec |
| Squat Pulses Jump | 10 reps | 20-sec |
| Burpees | 10 reps | 45-sec |
| Reverse Crunches | 10 reps | 30-sec |
| Shoulder Tap | 10 taps/side | 30-sec |
| Jumping Jacks | 15-sec | 30-sec |
| Flutter Kick | 15-sec | 30-sec |
| Squat Jump | 10 reps | 45-sec |
| Alternate Heel Tap | 10 taps/side | – |
Saturday – LISS
- Duration: 30 minutes
- Rounds: 3
- The interval between rounds: 2 minutes
- Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
| Exercise | Activity | Interval |
|---|---|---|
| Mountain Climber | 20-sec | 30-sec |
| Burpees | 10 reps | 60-sec |
| Crunches | 10 reps | 45-sec |
| Squats | 20 reps | 60-sec |
| Lunges | 30-sec | 45-sec |
| Glute Bridge | 15 reps | 45-sec |
| Side Plank | 15-sec/side | 30-sec |
| Kneeling Pushup | 12 reps | 60-sec |
| Superman Pull | 15 reps | 60-sec |
| Plank | 30-45 sec | – |
Sunday – Tabata
- Duration: 20
- Rounds: Five
- The interval between rounds: 2 minutes
- Intensity: High (at 85-95% of your Maximum Heart Rate)
| Round | Minute 1 | Minute 2 | Minute 3 | Minute 4 |
|---|---|---|---|---|
| 1 | Jumping Jack | Mountain Climber | High Knees | Flutter Kick |
| 2 | Squat Jump | Push-Ups | Crunches | Shoulder Tap |
| 3 | Burpees | Shoulder Tap | Jumping Split Squat | Leg Raises |
| 4 | High Knees | Kneeling Jump | Jumping Jack | Inchworm |
| 5 | Squats | Reverse Crunches | Shoulder Tap | Flutter Kick |
7 Day Workout Plan at Home PDF
Frequently Asked Questions (FAQs)
What’s the best time to workout?
Morning is the best time for those who exercise at home. However, if you’re not a morning person, you can workout at any time of the day that suits you the most.
How long does it take to see results?
Bodyweight exercises work gradually, so it will take 12 to 16 weeks to see visible results.
Can you customize the program?
Yes! you can customize these home workout programs depending on your fitness level. For example, you can use the dumbbell and resistance band exercises to make your workout plan super effective.
References
- 1Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The role of exercise and physical activity in weight loss and maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012
