21-Day Workout Plan at Home

3 weeks to the best you!

For the next three weeks, we invite you to be your best, ultimate self with this 21-Day Workout Plan at Home!

Consistency is key when starting a new workout, and this plan is designed to keep you on track and keep you motivated without overwhelming you. All it takes is a few minutes a day to look and feel your best—as long as you show up every day and prioritize yourself and your health, you’ll see results in no time!

The 3-week fitness plan includes daily bodyweight workouts designed to target the most important muscle groups in your body. The workouts are easy to follow, with only five moves per day. Additionally, to improve your endurance, you’ll be running or jogging short distances two times per week.

Sundays will be your rest day, so feel free to sit back, relax, stretch, or take a yoga class. The other six days of the week, it’s hustle time! And fitness has never felt so good!

21-Day Workout Plan at Home

What You’ll Need: a mat or towel to lay on the floor and a bench or chair.

What to do: Follow the weekly workout plan below, or for a daily reminder, download the calendar. Do the moves in order without a break in between. Rest for 60-90 seconds and repeat three additional times for a total of four circuits. Complete cardio two times per week by incorporating it into one of the workout days. Tuesday and Friday are recommended for cardio days, but it’s up to you.

Below, we’ve included videos showing how to perform each move. Using proper form helps prevent injuries and ensures you’re getting the most out of your workout.

Download the FREE “21-Day Get Fit Plan Calendar” here.

21-day get fit plan

Follow this 21 day plan and get fit in just three weeks! Remember, consistency and proper form are important when it comes to making the most of your workouts, so watch all the videos to make sure you’re doing the moves correctly and show up every day. All it takes is a few minutes a day to build a healthy routine you can sustain for the rest of your life! As with any fitness plan, it’s important to stay hydrated and get at least seven to nine hours of sleep each night.

Monday – Legs & Glutes

  • 25 Body Weight Squats
  • 20 Walking Lunges
  • 40 Jumping Jacks
  • 10 Squat Jumps
  • 10 Reverse Lunges with Jump

Work through each set of exercises in order. Repeat the entire routine three additional times for a total of four circuits.

Tuesday – Arms & Abs

  • 15 Burpees
  • 10 Push Ups
  • 15 Jackknife Crunches
  • 40 Mountain Climbers
  • 25 Leg Raises

Work through each set of exercises in order. Repeat the entire routine three additional times for a total of four circuits.

Wednesday – Triceps & Obliques

  • 40 Russian Twists
  • 40 Hip Dips
  • 15 Tricep Dips
  • 30-Second Plank
  • 40 Mountain Climbers

Work through each set of exercises in order. Repeat the entire routine three additional times for a total of four circuits.

Thursday – Legs & Cardio

  • 40 Butt Kicks
  • 40 Jumping Jacks
  • 40 High Knees
  • 10 Squat Jumps
  • 20 Walking Lunges

Work through each set of exercises in order. Repeat the entire routine three additional times for a total of four circuits.

Friday – Arms & Abs

  • 30 Hips Dips
  • 25 Leg Raises
  • 10 Push Ups
  • 40 Russian Twists
  • 45-Second Plank

Work through each set of exercises in order. Repeat the entire routine three additional times for a total of four circuits.

Saturday – Total Body Workout

  • 15 Burpees
  • 25 Body Weight Squats
  • 10 Squat Jumps
  • 40 Mountain Climbers
  • 10 Push Ups

Work through each set of exercises in order. Repeat the entire routine three additional times for a total of four circuits.

Sunday – Rest Day

Take a break or do some light stretching or yoga. Remember to stay hydrated! 

Cardio – Complete 2 Times Per Week

Add this cardio to your workout routine twice a week. We recommend doing cardio on Tuesdays and Fridays, but choose the days that make the most sense for you and your schedule. 

Week 1

Brisk walk for 15 minutes.

Week 2

Brisk walk 10 minutes then jog for 5 minutes.

Week 3

Brisk walk 8 minutes then jog for 10 minutes.

Instructional Videos


Walking Lunges

Jumping Jacks

Squat Jumps

Reverse Lunges with Jump


Push Ups

Jackknife Crunch

Mountain Climbers

Leg Raises

Russian Twists

Hip Dips

Tricep Dips


Butt Kicks

High Knees

Download the “21-Day Get Fit Plan Calendar” here.

Download our 21-Day Get Fit Plan Calendar to use as a reminder to help you stay on track! Prioritize yourself and your health by showing up for yourself every day! 

All it takes is three weeks to transform your mind and body and start building a healthy daily routine. As long as you’re consistent with your workouts, you can get fit in just a few minutes each day. This 21 day workout plan at home is easy to learn, uses minimal equipment, and can be performed pretty much anywhere. It combines bodyweight workouts for strength with cardio for stamina for the optimal at-home fitness routine. What are you waiting for? Get started today! 

Are you going to give this 21-Day Workout Plan at Home a try? If you do, be sure to let us know what you think in the comment section!

If you found this workout plan helpful, you might also like:

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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  1. This is great info. I wish it was a more friendly to use format, like something I could download onto my phone, or an app!

    Regardless, thank you for sharing 🙂

    1. Kelly, We’ll have a calendar designed and added to the post…hopefully early this week. You’ll be able to download it on your phone. 🙂

  2. This is great, i love that you have videos to show how the exercises are done. but I have a question about which meal plan do you suggest go with this workout plan? thanks

  3. Hi Gale
    This is a great tutorial on keeping fit.
    I have back issues discs etc, & was wondering if I could replace the jumping jacks with a different exercise. I think it might be too hard on my back.
    Great ifo.


  4. This is a great kick butt workout but have been wondering if I was doing the right number of reps, when it says 40 Russian twists is that 40 total, meaning 20 per side? Or do you count both sides as 1 rep?

  5. Sorry, now I’m a bit confused. I don’t see “each leg” (or per side) indicated anywhere except reverse lunges, so I assumed the quantities listed for all other exercises were totals per set. Are all of the numbers listed for the other unilateral exercises — 40 butt kicks, 40 knee raises, 30 hip dips, 20 walking lunges, 40 mountain climbers, 40 Russian twists, etc — meant to be the total number per side, not per set? Thanks!

    1. Jennifer, For example, 40 Mountain Climbers: complete 20 each side, alternating sides as shown in the video. This is true with any of the moves that involve alternating sides, i.e. walking lunges, reverse lunges, Russian twists, etc.

  6. I am 70 years old and this is my 2nd week on the program!!! I absolutely love it, it’s so doable…i also have added every day 5 exercises with weights, like bicep curls, triceps kick backs etc etc….thanks for a great program that is not overwhelming!!!

    1. Anneke, GREAT! Thank you so much for the feedback. Please let us know how you liked the program at the end of the 21 days. 🙂
      We have tons of doable programs on the site.

  7. What would you recommend moving onto after you complete the 21 days? The first three weeks I only did 3 circuits but now that I’m getting stronger I’m doing all 4 circuits this week ???

  8. Any idea what the approximate calorie burn is on any of these days, excluding the cardio portion?

    1. Amber, Everyone is different and the amount of calories burned depend on numerous factors, i.e. weight, height, body composition, etc..

    1. After the 21 days, continue with a healthy eating plan and regular exercise to see continued improvement. 🙂

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