Home Workout Schedule (No Equipment)

 

Day 1: Full Body Circuit

Warm-up with 5 minutes of jumping jacks, high knees, and arm circles. Then, do the following circuit 3-4 times:

• Push-ups (15 reps)
• Bodyweight Squats (20 reps)
• Plank (30 seconds)
• Lunges (12 reps per leg)
• Glute Bridges (15 reps)
• Mountain Climbers (20 reps)
• Finish with a 5-minute cool down, focusing on stretching your legs and upper body.

Day 2: Lower Body Focus

Start with a 5-minute warm-up, including leg swings, walking lunges, and bodyweight squats. Then, move on to:

• Squats (4 sets of 20 reps)
• Reverse Lunges (3 sets of 12 reps per leg)
• Glute Bridges (4 sets of 15 reps)
• Wall Sit (3 sets of 30 seconds)
• Calf Raises (4 sets of 25 reps)
• Cool down with stretches for your hamstrings, quads, and calves.

Day 3: Upper Body Focus

Warm up for 5 minutes with arm circles, push-up shoulder taps, and light stretching. Then, do:

• Push-ups (4 sets of 10-15 reps)
• Triceps Dips (3 sets of 12 reps)
• Plank Shoulder Taps (3 sets of 20 taps)
• Superman Hold (3 sets of 30 seconds)
• Plank (3 sets of 30 seconds to 1 minute)
• End with shoulder and triceps stretches.

Day 4: Core Focus

Start with a 5-minute warm-up with light cardio like jumping jacks or high knees. Then, do:

• Plank (3 sets of 30-45 seconds)
• Leg Raises (3 sets of 15 reps)
• Bicycle Crunches (3 sets of 20 reps)
• Russian Twists (3 sets of 20 reps)
• Flutter Kicks (3 sets of 30 seconds)
• Cool down with gentle core stretches.

Day 5: Cardio & HIIT

Warm-up for 5 minutes with light jogging in place and arm swings. Then, do this HIIT workout for 20 minutes:

• Jump Squats (30 seconds)
• Mountain Climbers (30 seconds)
• Burpees (30 seconds)
• High Knees (30 seconds)
• Take 30 seconds of rest between rounds, and repeat the circuit 4-5 times. Finish with stretching.

Day 6: Active Recovery

Do some light stretching, yoga, or a walk. Focus on mobility and flexibility to help your body recover from the week’s workouts.

Day 7: Rest or Optional Light Activity

Take a rest day or do very light activity like walking, light yoga, or a leisurely bike ride.

Tips:

• Try to progressively increase your reps or sets every week to challenge your body.
• Keep rest times between 30-60 seconds depending on your fitness level.
• Hydrate well, especially on workout days.
• Focus on proper form to avoid injury and get the best results.