Free 7 Day Home Workout Plan (Download PDF)

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:

  1. If you do not have time for the gym.
  2. If you do not want to build a sizable body but want to get in shape and improve posture.
  3. If you want to get stronger and feel active throughout the day.
  4. If you have just started out and want to build up strength for resistance training.
  5. If you’re obese or overweight and want to burn calories and accelerate fat loss.

7 Day Workout Plan to Build Muscle at Home

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

ExerciseMuscle WorkedRepsRest
Jumping JacksFull Body15-sec x 230-sec
Incline Push-upChest and Triceps15 x 21-min
Standard PushupChest and Triceps10 x 390-sec
Standard SquatQuad15 x 31-min
Superman FlyBack15 x 31-min
Lying Y RaisesBack and Rear Delt15 x 31-min
Bird Dog PlankLower Back and Core10 x 21-min

Day 2

ExerciseMuscleRepsRest
Squat JumpQuad10 x 345-sec
LungesLegs10 x 245-sec
Inverted RowBack10 x 31-min
Narrow PushupsTriceps10 x 390-sec
Reverse CrunchesCore10 x 245-sec
Mountain ClimberCore30-sec x 245-sec
Glute BridgeGlute10 x 345-sec

Day 3

ExerciseMuscleRepsRest
Lateral SquatLegs10 x 345-sec
Sumo SquatLegs10 x 245-sec
Standard PushupChest10 x 31-min
Pike PushupShoulder10 x 390-sec
Floor IYT RaisesBack10 x 245-sec
Bench DipsTriceps12 x 345-sec
PlankCore30-sec x 245-sec

Day 4 – OFF

Day 5

ExerciseMuscleRepsRest
BurpeesFull Body10 x 345-sec
Side Plank RotationCore10 x 245-sec
SquatsLegs10 x 31-min
PushupsChest10 x 390-sec
Floor IYT RaisesBack10 x 245-sec
Inverted RowBack12 x 345-sec
Shoulder TapUpper Body30-sec x 245-sec

Day 6

ExerciseMuscleRepsRest
InchwormFull body10 x 345-sec
Bodyweight Step-upLegs10 x 245-sec
Dive Bomber Push-upsUpper Body10 x 31-min
Superman PullBack10 x 390-sec
Dead Bug CrunchesCore10 x 245-sec
Lying Leg LiftCore12 x 345-sec
Donkey Calf RaiseCalves30-sec x 245-sec

Day 7

ExerciseMuscleRepsRest
Bodyweight Power MakerFull Body10 x 345-sec
Triangle PushupsTriceps10 x 245-sec
Floor IYT RaisesBack10 x 31-min
Shoulder TapUpper Body10 x 390-sec
Reverse LungesLegs10 x 245-sec
Glute BridgeGlute12 x 345-sec
Mountain ClimberCore30-sec x 245-sec
PlankCore30-sec x 2

Weight Loss 7 Day Workout Plan at Home

7 day workout plan to lose weight 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 maintenanceProg 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

MondayLISS
Tuesday HIIT
Wednesday LISS
Thursday OFF
Friday HIIT
Saturday LISS
Sunday Tabata

MondayLISS

  • Duration: 30 minutes
  • Rounds: Three
  • The interval between rounds: 2 minutes
  • Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
ExerciseActivityRest
Jumping Jack20-sec20-sec
Mountain Climber20-sec30-sec
Kneeling Pushup10 reps45-sec
Reverse Crunches10 reps45-sec
Squats20 reps60-sec
Shoulder Tap10 taps/side45-sec
High Knees20-sec60-sec
Plank30-60 sec

TuesdayHIIT

  • Duration: 20 minutes
  • Rounds: Three
  • The interval between rounds: 2 minutes
  • Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)
ExerciseActivityRest
Jumping Jacks20-sec15-sec
Mountain Climber20-sec15-sec
Burpees10 reps45-sec
Flutter Kick10 reps30-sec
Shoulder Tap10 taps/side30-sec
Lying IYT Raise10 reps30-sec
Squat Jump10 reps45-sec
Alternate Heel Tap10 taps/side

WednesdayLISS

  • Duration: 45 minutes
  • Rounds: 3
  • The interval between rounds: 2 minutes
  • Intensity: Moderate (at 60-70% of your Maximum Heart Rate)
ExerciseActivityInterval
Mountain Climber20-sec30-sec
Burpees10 reps60-sec
Crunches10 reps45-sec
Squats20 reps60-sec
Inchworm30-sec45-sec
Glute Bridge15 reps45-sec
Side Plank15-sec/side30-sec
Kneeling Pushup12 reps60-sec
Superman Pull15 reps60-sec
Plank30-45 sec

Thursday – OFF

FridayHIIT

  • Duration: 20-30 minutes
  • Rounds: Three
  • The interval between rounds: 2 minutes
  • Intensity: Moderate to High (at 75-90% of your Maximum Heart Rate)
ExerciseActivityRest
Mountain Climber15-sec15-sec
Squat Pulses Jump10 reps20-sec
Burpees10 reps45-sec
Reverse Crunches10 reps30-sec
Shoulder Tap10 taps/side30-sec
Jumping Jacks15-sec30-sec
Flutter Kick15-sec30-sec
Squat Jump10 reps45-sec
Alternate Heel Tap10 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)
ExerciseActivityInterval
Mountain Climber20-sec30-sec
Burpees10 reps60-sec
Crunches10 reps45-sec
Squats20 reps60-sec
Lunges30-sec45-sec
Glute Bridge15 reps45-sec
Side Plank15-sec/side30-sec
Kneeling Pushup12 reps60-sec
Superman Pull15 reps60-sec
Plank30-45 sec

Sunday – Tabata

  • Duration: 20
  • Rounds: Five
  • The interval between rounds: 2 minutes
  • Intensity: High (at 85-95% of your Maximum Heart Rate)
RoundMinute 1Minute 2Minute 3Minute 4
1Jumping JackMountain ClimberHigh KneesFlutter Kick
2Squat JumpPush-UpsCrunchesShoulder Tap
3BurpeesShoulder TapJumping Split SquatLeg Raises
4High KneesKneeling JumpJumping JackInchworm
5SquatsReverse CrunchesShoulder TapFlutter 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.

How useful was this post?

Click on a star to rate it!

Average rating 0 / 5. Vote count: 0

No votes so far! Be the first to rate this post.

References

Share on:
Photo of author
Author
Murshid Akram
I'm a certified personal trainer, fitness blogger, and nature lover. I always learn more about exercise science and human anatomy so that I can provide the best information possible. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.