Join the 7-Day Workout Challenge and Change Your Life

I know from experience that 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 for this home workout, 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!

Disclaimer: I’m not a licensed health professional. The information shared in this post is for general educational purposes and isn’t intended to replace medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified provider about your personal health or nutrition needs. Everyone’s body is different, and what works for one person may not work for another.

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

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

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: I’m not a licensed health professional. The information shared in this post is for general educational purposes and isn’t intended to replace medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified provider about your personal health or nutrition needs. Everyone’s body is different, and what works for one person may not work for another.

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.

Luckily, there are many options available, and a home workout plan could 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 a 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 home workout challenge 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 a 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!

Disclaimer: I’m not a licensed health professional. The information shared in this post is for general educational purposes and isn’t intended to replace medical advice, diagnosis, or treatment. Always consult with your doctor or a qualified provider about your personal health or nutrition needs. Everyone’s body is different, and what works for one person may not work for another.

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