I’ve crafted a comprehensive six-day living room workout routine for those who want to build muscle, endurance, balance, and flexibility at home without equipment.
This program involves two bodyweight strength training sessions, two cardio sessions, and one balance and flexibility training session.
Each session will have a variety of exercises that work throughout the body and help develop functional fitness.
I’ll also share a PDF of this training plan at the bottom of this blog, so download it if you find it helpful.
Living Room Exercise Program Summary
| Sessions/Week | Six |
| Duration/Session | 20-30 Minutes |
| Split Type | Full Body |
| Training Style | Hybrid Training |
| Program Goal | Get Strong, Flexible, and Resilient |
| Experience Level | Beginners to Intermediate |
| Target Gender | Male and Female |
| Equipment Needed | Exercise Mat (Optional) |
6-Day Living Room Workout Routine to Get Fit at Home
- Day 1 – Strength Workout
- Day 2 – Medium Intensity Cardio
- Day 3 – Flexibility Training
- Day 4 – Strength Training
- Day 5 – High Intensity Cardio
- Day 6 – Mobility Workout
Day 1 – Strength Workout
Your first session starts with bodyweight strength exercises like squats, push-ups, and rows. These exercises bolster joints and bones and help build lean mass.
This strength training is based on the Superset rep-set method, which involves performing two exercises concurrently with little to no break in between.
It is an efficient way to work on multiple muscles in less time without feeling burnout.
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Basic Push-up + Squat | 3-4 | 15-20 | Chest & Legs |
| Front Lunges + Superman Row | 3-4 | 15-20 | Legs & Back |
| Triangle Push-up + Sit-ups | 3-4 | 10-15 | Pecs, Tris & Abs |
| IYT Raises + Sphinx Push-up | 3-4 | 10-12 | Back & Triceps |
Exercise Instructions:
- Superman Row: Lie prone on the mat with your face down and arms extended overhead. Lift your shoulders and chest off the floor and drive your elbows in until your back is fully contracted.
- IYT Raises: Lie prone on the mat with your face down and arms extended forward. Lift your arms off the floor as high as possible (I raise), pause for a moment, then lower them back to the floor. Slightly widen your arms, lift as high as off the floor (Y raise), feel the contraction, then return to the start. Take your arms out and raise to your sides (T raise). That’s one rep.
- Sphinx Push-up: Get into a straight-arm plank with your core tight and body flat. Bend your elbow and lower your forearms until they touch the ground. Straighten your elbow by engaging your triceps.
Day 2 – Medium Intensity Cardio
The second day involves performing cardio based on the circuit method (doing a series of exercises in a row).
Circuit cardio training will help you build your endurance and promote cardiovascular fitness.
Do it at your own pace. Neither slow nor fast. Take 2 minutes of break between rounds.
| Round 1 | Round 2 | Round 3 |
|---|---|---|
| 15-20 Burpees | 15-20 Burpees | 15-20 Burpees |
| 30-sec Mt. Climber | Shoulder Taps (10/side) | Plank Knee Taps (10/side) |
| 15 Sit-ups | 20 Seated Knee Tucks | 10 Lying Leg Lifts |
| 10 Squat Jumps | 10 Jumping Lunges | 15-sec High Knees |
| 15-sec Flutter Kicks | 15-sec High knees | 15-sec Shadow Punches |
Exercise Instructions:
- Seated Knee Tucks: Sit on your glutes with your knees bent and feet flat on the floor. Bring your knees toward your chest, feel the contraction in your abs, and return to the start.
- Plank Knee Taps: Get in a straight-arm plank with your arms directly below your shoulders, core tight, and body straight. Bring your knees alternatively toward your chest and tap them with the opposite hands.
- Flutter Kicks: Lie supine on the mat with your face up and arms straight by your sides. Start lifting your legs alternatively off the floor for the given time.
- Shadow Punches: Perform hook, uppercut, and jab by assuming you’re hitting the punching bag.
Day 3 – Flexibility Training
Flexibility is an essential characteristic of a fit body. It helps move your body more effectively and prevents the risk of injuries.
The third day involves 20 minutes of full-body stretching exercises to improve your flexibility.
| Exercises | Activity | Rest |
|---|---|---|
| Child’s Pose | 20-second hold x 3-4 reps | 15-second |
| Cobra Pose | 20-second hold x 3-4 reps | 15-second |
| Knees-to-Chest | 15-sec hold per side x 3-4 reps | No Rest |
| Spinal Twist | 15-sec hold per side x 3-4 reps | No Rest |
| Downward-Facing Dog | 15-second stretch x 3-4 reps | 30-second |
| Standing Forward Bend | 15-second stretch x 3-4 reps | 30-second |
Exercise Instructions:
- Child’s Pose: Sit on your knees with your legs bent and feet pointing backward. Extend your torso from the hips until your arms and upper body are fully stretched.
- Cobra Pose: Place your hands on the floor, directly underneath your shoulders. Straighten your legs back and start lifting the upper body until it forms a curved shape. Your shoulders and chest will remain up and forward throughout the hold.
- Knees-to-Chest: Lie on your back with your legs straight and arms by your sides. Brace your core, bring your right knee toward your chest, and pause for 15 seconds. Repeat on the opposite side.
Day 4 – Strength Training
This is the second session of bodyweight muscle-building training. Since you have limited exercise options, you can repeat the exercises from the first session.
| Exercises | Sets | Reps | Target Muscles |
|---|---|---|---|
| Decline Push-up + Squat | 3-4 | 10-20 | Chest & Legs |
| Reverse Lunges + Superman w/ External Arm Rotation | 3-4 | 10-12 | Legs & Back |
| Archer Pushup + Sit-ups | 3-4 | 10-12 | Pecs, Delts & Abs |
| IYT Raises + Scapula Push-up | 3-4 | 10-12 | Back & Shoulder |
Exercise Instructions:
- Superman w/ External Arm Rotation: Lie prone on the floor with your arms straight at your sides and palms down. Lift your face and feet off the floor and raise your arms up as high as possible so you can feel the contraction in your back muscles.
- Archer Pushup: Get into a straight-arm plank position. Lower your chest to the right by straightening your left arm. Return to the start and repeat on the opposite side.
- Scapula Push-up: Start in a high-plank position with your arms straight and hands directly under your shoulders. Pull your chest down without bending your elbows. Pause for one second, then squeeze your shoulder blades together to lift your chest up.
Day 5 – High Intensity Cardio
You’ve done the medium-intensity cardio on the second day, and now it’s time for high-intensity interval training (HIIT).
The HIIT involves rotating between high-intensity activity and short rest periods. It is a great way to fire up calories quickly while improving aerobic and anaerobic fitness.
| Exercises | Activity | Rest |
|---|---|---|
| Jumping Jacks | 15-second x 4 times | 15-second |
| Mountain Climber | 15-second x 4 times | 15-second |
| Squat Jumps | 6-8 reps x 4 times | 30-second |
| Crossbody Mt. Climber | 15-second x 4 times | 30-second |
| Jumping Lunges | 5 reps per leg x 4 sets | 30-second |
| Sit Out | 5 reps per side x 4 sets | 30-second |
Exercise Instructions:
- Crossbody Mt. Climber: Start in a straight plank position, bring your right knee toward the left chest, and return it to the start. Then, repeat on the opposite side. Do it alternatively for the suggested time.
- Sit Out: Sit on all fours with your hands beneath your shoulders. Lift your right hand off the floor and quickly bring your right leg to the left side until it is straight. Now, bring your right hand to the floor and repeat the same on the opposite but at a quick pace.
Day 6 – Mobility Workout
You’ve worked on your strength, endurance, and flexibility in the last five days. Now, it’s time to work on improving your balance.
This mobility workout training involves a variety of unilateral exercises that you can do in your living room. These exercises will develop your ability to hold your body in an unstable position for longer.
| Round 1 | Activity | Rest |
|---|---|---|
| Single-leg RDL | 20 seconds hold x 3-4 reps | 15-second |
| Pistol Squat | 20 seconds hold x 3-4 reps | 15-second |
| Boat Pose | 15 seconds hold x 3-4 reps | 30-second |
| Tree Pose | 15 seconds per leg x 3-4 reps | 30-second |
| Bird Dog Pose | 15 seconds per side x 3-4 reps | 30-second |
| Toe Stand | 15 seconds per side x 3-4 reps | 30-second |
Exercise Instructions:
- Boat Pose: Sit in a V-shape with your core tight and back straight for as long as you can hold.
- Tree Pose: Stand on your right foot without locking the knee. Bend your left knee and bring the sole of your left foot high onto your inner right thigh. Press your foot into your thigh and your thigh back into your foot with equal pressure.
