Weekly At-Home Workout Plan

Get in the best shape of your life using nothing but your own body weight.

Weekly At-Home Workout Plan

You don’t need a gym membership to get fit. This home workout plan will show you just how you can get in the best shape of your life from the comfort of your home, using nothing but your own body weight.

Building muscle is important, but the truth is that you can do this without a gym membership or any fancy workout equipment. Following this easy-to-use weekly plan you can tone your muscles and increase your strength using body weight. Body weight style training is great for functional fitness. You’ll improve your cardiac health, increase your range of motion, and even boost your metabolism.

Because this home workout plan is meant to build muscle, it’s important that you accompany it with a clean diet containing plenty of protein. Aim to get eat around 1 gram of protein per pound of body weight. Don’t forget to keep yourself well-hydrated and get plenty of sleep!

Weekly At-Home Workout Plan

What You’ll Need: a mat or towel to lay on the floor and a comfortable place to perform all the exercises.

What to Do: Complete the exercises assigned for the day. Rest for 60 seconds and repeat for a total of 4 rounds.

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.

Monday & Friday (Lower Body)

12 Reverse Lunges with Front Kicks (each leg)
15 Sumo Squats
12 Fire Hydrants with Kicks (each leg)
50 Butt Kicks
10 Squat Jumps

Tuesday & Saturday (Arms & Abs)

10 Push-Ups
50 Mountain Climbers
50 Bicycle Crunches
20 Up & Down Planks
20 Leg Lifts

Wednesday (Full Body Cardio)

10 Burpees
50 Mountain Climbers
10 Squat Jumps
50 Butt Kicks
50 Skaters

Thursday & Sunday – REST DAY

Instructional Videos

Reverse Lunge with Front Kick

Sumo Squats

Fire Hydrants with Kick

Butt Kicks

Squat Jumps

Push Ups

Mountain Climbers

Bicycle Crunch

Up & Down Plank

Leg Lifts



Are you going to take part in this Weekly At-Home Workout Plan? If so, be sure to let us know what you thought and how you feel in the comment section! Also, remember to check out our Pinterest page for more body weight workout routines!

This post may include affiliate links.

Create a FREE account for quick & easy access

Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

More by Sofia


Leave a Reply

Your email address will not be published.