7-Day Home Workout Plan for Beginners: Full Body Routine Without Equipment"

🏠 7-Day Home Workout Plan for Beginners: Full Body Routine Without Equipment

Want to get fit from home without any gym equipment? You’re in the right place! This simple 7-day home workout plan is designed especially for beginners who want to improve their fitness, boost energy, and build strength — all without lifting a single dumbbell.

Let’s get started! 💪

✅ How This Plan Works:

🕒 Time: Just 20–25 minutes/day

💪 No equipment needed — just your body weight

🧘 Includes stretching & rest days

📅 7-Day schedule (you can repeat weekly)

🗓️ 7-Day Workout Schedule

Day 1 – Full Body Starter

Warm-Up (3 mins):

Arm circles – 30 sec

High knees – 30 sec

Shoulder rolls – 30 sec

March in place – 1.5 min

Workout (15 mins):

Jumping jacks – 30 sec

Bodyweight squats – 12 reps

Knee push-ups – 10 reps

Glute bridges – 12 reps

Plank – 20 sec

🔁 Repeat circuit 2x

Cool down: Light stretching – 5 mins

Day 2 – Lower Body Focus

Squats – 15 reps

Lunges – 10 reps each leg

Wall sit – 30 sec

Glute bridges – 15 reps

Calf raises – 20 reps

🔁 Repeat 2x

✅ Bonus: 30-sec high knees after each round

Day 3 – Upper Body & Core

Knee push-ups – 12 reps

Shoulder taps – 20 (10 each side)

Arm circles – 30 sec

Plank – 30 sec

Sit-ups or crunches – 15 reps

Leg raises – 10 reps

🔁 Repeat 2x

Day 4 – Active Rest Day (Light Stretch & Walk)

Take a 15–20 min walk OR

Do light yoga or stretching

Let your body recover & relax.

Day 5 – Full Body Burn

Jumping jacks – 45 sec

Squats – 15 reps

Push-ups (knee or normal) – 10–12 reps

Plank to push-up – 6 reps

Mountain climbers – 20 sec

🔁 Repeat 2x

🔥 Feel the sweat, you’re halfway there!

Day 6 – Core Focus + Balance

Plank – 30 sec

Crunches – 15 reps

Leg lifts – 10 reps

Heel touches – 20 (10 each side)

Superman hold – 30 sec

🔁 2 rounds

✅ Bonus: Try standing on one leg (30 sec each) for balance training

Day 7 – Full Body Stretch & Recovery

Congrats! 🥳

Today is for recovery.

Try This:

Neck rolls, arm stretches, side bends

Forward fold, hip stretch, quad stretch

Deep breathing (3–5 mins)

Give your muscles a break, and reflect on your journey so far!

🧠 Tips for Success:

✅ Stay hydrated

✅ Focus on form, not speed

✅ Don’t skip warm-up or cooldown

✅ Listen to your body — rest if needed

✅ Be consistent (repeat weekly!)

💬 Final Words

You don’t need a gym to get fit. All you need is dedication, your body, and 20 minutes a day. Whether your goal is fat loss, strength, or just feeling more active — this 7-day home workout plan is your launchpad.

Start today, and feel the change by next week!

👉 Want More?

Next up: “Top 10 Fat-Burning Home Exercises Without Equipment”

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