5 workouts · 75 minutes total
7-Day Home Workout Plan for Beginners
New to working out, or starting again after a long break? This one-week plan gives you a taste of every kind of training: full body strength, cardio, upper and lower body days and a stretching session, with two rest days to recover. Every workout is 15 minutes and needs no equipment.
- Length
- 7 days
- Workouts per week
- 5× a week
- Session length
- 15 min
- Equipment
- No Equipment
Schedule
Your day-by-day plan
Every workout is 15 minutes.
Trains: Full Body, Cardio, Upper Body, Legs, Stretching.
Week 1
- Day 3Rest day
- Day 7Rest day
FAQ
Plan questions
How many days a week is the 7-Day Home Workout Plan for Beginners?
5 workouts a week with 2 rest days, 5 workouts in total over 7 days.
How does the plan get harder?
Every workout is 15 minutes. Each day links to its routine, so you can preview the exercises before you start.
What if I miss a day?
Just pick up where you left off. Doing the workouts in order matters more than hitting exact dates, so shift the schedule by a day rather than doubling up.
Do I need any equipment?
No. Every exercise uses just your bodyweight. A chair, wall or couch is the most you'll need, and a mat makes floor work more comfortable.
Is this plan suitable for beginners?
Week one starts at the Beginner level with 15-minute sessions. If a day feels too hard, open its routine and switch it to an easier level.
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