7-Day Beginner Workout Plan You Can Do at Home

Starting a fitness routine doesn’t require expensive gym memberships or fancy equipment. This 7-day beginner workout plan at home is designed to build your strength, endurance, and flexibility - perfect for anyone new to exercise.

Day 1: Full Body Warm-Up & Stretching

• Jumping jacks: 3 sets of 20 reps
• Arm circles: 3 sets of 15 reps forward and backward
• Neck stretches: 3 sets of 15 seconds each side
• Standing hamstring stretch: 3 sets of 20 seconds each leg

Day 2: Lower Body Strength

• Bodyweight squats: 3 sets of 15 reps
• Glute bridges: 3 sets of 12 reps
• Forward lunges: 3 sets of 10 reps each leg
• Calf raises: 3 sets of 20 reps

Day 3: Upper Body Strength

• Wall push-ups: 3 sets of 12 reps
• Arm dips on chair: 3 sets of 10 reps
• Shoulder taps: 3 sets of 20 reps (10 each side)
• Plank hold: 3 sets of 20 seconds

Day 4: Active Rest and Mobility

• Light walking or jogging for 15 minutes
• Yoga stretches focusing on hips and back
• Deep breathing exercises

Day 5: Core Focus

• Crunches: 3 sets of 15 reps
• Leg raises: 3 sets of 12 reps
• Russian twists (no weight): 3 sets of 20 reps
• Bird dogs: 3 sets of 10 reps each side

Day 6: Cardio & Endurance

• High knees: 3 sets of 30 seconds
• Butt kicks: 3 sets of 30 seconds
• Mountain climbers: 3 sets of 20 reps
• Jump squats: 3 sets of 10 reps

Day 7: Full Body Cool Down & Stretch

• Gentle stretches focusing on all major muscle groups
• Foam rolling if available
• Relaxation breathing for 5 minutes

Conclusion

This home exercise routine for beginners is a great way to start moving consistently. Remember to listen to your body, rest when needed, and celebrate small progress. Ready to get stronger?