7-Day Home Workout Challenge to Smash Your Goals Now!

7-Day Home Workout Challenge to Smash Your Goals Now!

I know from experience finding time to hit the gym can be challenging, especially with a hectic schedule. But that doesn’t mean you have to skip your workout! Whether you’re a beginner looking to ease into fitness or someone who can’t make it to the gym, our 7-Day Home Workout Challenge is designed for you. Best of all, you won’t need any equipment; you only need your body weight and a little space.

As always, focus on maintaining proper form, and feel free to adjust the intensity or number of repetitions based on your fitness level. Take breaks as needed, stay hydrated, and enjoy your home workout! Let’s get started!

Table of Contents

Disclaimer: The information provided in this 7-Day Home Workout Challenge is intended for general informational purposes only and is not a substitute for professional advice, diagnosis, or treatment.

Always consult with a qualified healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. Participation in any exercise program is voluntary and at your own risk.

The authors and publishers of this content are not responsible for any injury or harm that may result from following the home workout challenge.

7-Day Home Workout Challenge to Smash Your Goals Now!

Monday

Warm-Up:

  • Jumping Jacks: 1 minute
  • Bodyweight Squats: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Jog in place: 1 minute
  • Leg Swings: 30 seconds each leg

 

Workout (Repeat 4 times):

  • Push-Ups: 10-15 reps
  • Bodyweight Squats: 15-20 reps
  • Mountain Climbers: 20-30 seconds
  • Reverse Lunges: 10-15 reps each leg
  • Plank Hold: 30-60 seconds
  • Burpees: 8-10 reps

 

Cooldown:

  • Cat-Cow Stretch: 1 minute
  • Downward Dog Stretch: 1 minute
  • Standing Forward Fold: 1 minute
  • Quadriceps Stretch: 30 seconds each leg
  • Shoulder Stretch: 30 seconds each arm

Tuesday

Warm-Up:

  • Jog in Place: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute
  • High Knees: 1 minute

 

Circuit Workout (Repeat 4 times):

  • Walking Lunges: 12-15 reps on each leg
  • Tricep Dips: 12-15 reps
  • Side Plank (Right Side): Hold for 20-30 seconds
  • Bodyweight Squat Jumps: 10-12 reps
  • Russian Twists: 12-15 reps each side
  • Side Plank (Left Side): Hold for 20-30 seconds

 

Cooldown:

  • Child’s Pose: 1 minute
  • Seated Forward Fold: 1 minute
  • Butterfly Stretch: 30 seconds
  • Shoulder Stretch: 30 seconds for each arm
  • Neck Stretch: 30 seconds
7-Day Home Workout Challenge to Smash Your Goals Now!

Wednesday

Warm-Up:

  • Jumping Jacks: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute
  • High Knees: 1 minute

 

Circuit Workout (Repeat 4 times):

  • Push-Ups: 10-15 reps
  • Bodyweight Squats: 15-20 reps
  • Plank Shoulder Taps: 12-15 taps each side
  • Reverse Lunges: 12-15 reps each leg
  • Superman Exercise: 12-15 reps
  • Plank Hold with Leg Raises: 8-10 raises each leg

 

Cooldown:

  • Child’s Pose: 1 minute
  • Seated Forward Fold: 1 minute
  • Quadriceps Stretch: 30 seconds each leg
  • Shoulder Stretch: 30 seconds each arm
  • Cat-Cow Stretch: 1 minute

Thursday

Warm-Up:

  • Jumping Jacks: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute
  • High Knees: 1 minute

 

Circuit Workout (Repeat 4 times):

  • Burpees: 10-12 reps
  • Lunges: 12-15 reps each leg
  • Plank Jacks: 20-30 seconds
  • Glute Bridges: 15-20 reps
  • Bicycle Crunches: 20-30 reps
  • Plank Hold: 30-60 seconds

 

Cooldown:

  • Cat-Cow Stretch: 1 minute
  • Child’s Pose: 1 minute
  • Seated Forward Fold: 1 minute
  • Quadriceps Stretch: 30 seconds each leg
  • Shoulder Stretch: 30 seconds for each arm
7-Day Home Workout Challenge to Smash Your Goals Now!

Friday

Warm-Up:

  • Jumping Jacks: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute
  • High Knees: 1 minute

 

Workout (Repeat 4 times):

  • Squat Jumps: 10-12 reps
  • Push-Ups: 10-15 reps
  • Jump Lunges: 12-15 reps each leg
  • Plank to Downward Dog: 10-12 reps
  • Bicycle Crunches: 20-30 reps
  • Superman Exercise: 12-15 reps

 

Cooldown:

  • Child’s Pose: 1 minute
  • Seated Forward Fold: 1 minute
  • Quadriceps Stretch: 30 seconds each leg
  • Shoulder Stretch: 30 seconds each arm
  • Cat-Cow Stretch: 1 minute

Saturday

Warm-Up:

  • Jumping Jacks: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute
  • High Knees: 1 minute

 

Circuit Workout (Repeat 4 times):

  • High Knees: 30 seconds
  • Plank Rotations: 12-15 reps each side
  • Reverse Crunches: 12-15 reps
  • Side Lunges: 12-15 reps for each leg
  • Mountain Climbers: 30 seconds
  • Tricep Dips: 12-15 reps

 

Cooldown:

Child’s Pose: 1 minute

Seated Forward Fold: 1 minute

Quadriceps Stretch: 30 seconds each leg

Shoulder Stretch: 30 seconds for each arm

Cat-Cow Stretch: 1 minute

Sunday

Warm-Up:

  • Jumping Jacks: 1 minute
  • Arm Circles: 30 seconds forward, 30 seconds backward
  • Leg Swings: 30 seconds each leg
  • Torso Twists: 1 minute
  • High Knees: 1 minute

 

Circuit Workout (Repeat 4 times):

  • Bodyweight Squats: 15-20 reps
  • Push-Ups (or Knee Push-Ups): 10-15 reps
  • Plank Hold: 30-60 seconds
  • Walking Lunges: 12-15 reps on each leg
  • Superman Exercise: 12-15 reps
  • Russian Twists: 20-30 reps

 

Cooldown:

  • Child’s Pose: 1 minute
  • Seated Forward Fold: 1 minute
  • Quadriceps Stretch: 30 seconds each leg
  • Shoulder Stretch: 30 seconds each arm
  • Cat-Cow Stretch: 1 minute

Disclaimer: The information provided in this 7-Day Home Workout Challenge is intended for general informational purposes only and is not a substitute for professional advice, diagnosis, or treatment.

Always consult with a qualified healthcare provider before starting any new exercise program, especially if you have any pre-existing medical conditions or concerns. Participation in any exercise program is voluntary and at your own risk.

The authors and publishers of this content are not responsible for any injury or harm that may result from following the home workout challenge.

7-Day Home Workout Challenge to Smash Your Goals Now!

Final Thoughts: 7-Day Home Workout Challenge to Smash Your Goals Now!

Finding time to work out might seem impossible, especially with a busy schedule. But there are many options available to help you stay active and healthy from the comfort of your home. With our 7-Day Home Workout Challenge, even the busiest of individuals can fit in a quick sweat session without any expensive equipment or gym memberships.

If you struggle to make it to the gym or prefer an at-home workout, don’t let that hold you back from reaching your fitness goals. As they say, where there’s a will, there’s a way.

We hope this blog post has motivated and inspired you to prioritize your health and incorporate exercise into your daily routine. Every small step counts towards a healthier and happier you!

Do you enjoy an at-home workout? Let us know in the comments below. Your experiences and tips could inspire others on their fitness journey. Let’s continue to empower each other to live our best lives. Stay active, stay healthy!

Pin 7-Day Home Workout Challenge to Smash Your Goals Now!

7 simple exercises you can do at home. (2023, March 27). Kaiser Permanente. https://healthy.kaiserpermanente.org/health-wellness/healtharticle.7-simple-exercises-you-can-do-at-home

At-home circuit workout — No equipment needed! (2024, April 26). Anytime Fitness. https://www.anytimefitness.com/ccc/workouts/no-equipment-necessary-the-at-home-circuit-workout-you-can-do-anywhere/

Frey, M. (2022, March 25). Easy workouts for beginners to do at home. Verywell Fit. https://www.verywellfit.com/easy-workouts-for-beginners-3496020

Nall, R. (2023, December 21). The 20 best cardio exercises to do at home. Medical and health information. https://www.medicalnewstoday.com/articles/cardio-exercises-at-home

NASM exercise library. (n.d.). NASM. https://www.nasm.org/exercise-library

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Sandi
9 days ago

Great 7 day workout plan. I always feel so blah when I don’t get my morning workout, it sets the tone for my entire day.