5 routines · 10–45 min
Stretching Routines at Home
These stretching routines release the areas that get tight from sitting and training: hips, hamstrings, lower back and shoulders. Each stretch is held long enough for muscles to actually relax. Use a short routine daily, or a longer one on rest days to recover faster.
Pick a routine
Choose your equipment and time
Every routine includes a warm-up, a timed circuit and a follow-along timer. Switch the level on the routine page.
Key exercises
Moves you will practice
Each one links to a step-by-step form guide with common mistakes to avoid.
Multi-week plans
Follow a plan
Day-by-day schedules that use these routines and get harder every week.
- 7days
7-Day Home Workout Plan for Beginners
5×/week · 15 min · No Equipment
- 30days
30-Day Home Workout Challenge for Weight Loss
6×/week · 15–30 min · No Equipment
- 30days
30-Day Ab Challenge
6×/week · 10–20 min · No Equipment
- 30days
30-Day Glute Challenge
5×/week · 10–20 min · No Equipment
- 30days
30-Day Full Body Workout Challenge
6×/week · 15–30 min · No Equipment
- 30days
30-Day Stretching Challenge
7×/week · 10–15 min · No Equipment
- 28days
4-Week Beginner Home Workout Plan
5×/week · 10–20 min · No Equipment
- 28days
4-Week Dumbbell Workout Plan to Build Muscle
5×/week · 20–45 min · Dumbbells
- 28days
4-Week Resistance Band Workout Plan
5×/week · 15–30 min · Resistance Bands
- 28days
4-Week Kettlebell Workout Plan
5×/week · 15–30 min · Kettlebell
FAQ
Stretching Routines at Home: common questions
How often should I do a stretching routine?
Aim for every day, or after any workout. Move up a level once the current one feels easy.
How long should a stretching routine be?
Every stretching routine here comes in 10 to 45 minutes versions. Short sessions done consistently beat occasional long ones, so pick the length you can repeat.
Do I need equipment for a stretching routine at home?
No. Every stretching routine on this page uses just your bodyweight.