Weekly Home Workout Plan: A Simple 7-Day Schedule to Print
A weekly home workout plan takes the guesswork out of training. Instead of opening YouTube every evening and wondering what to do, you know that Monday is strength, Tuesday is cardio and Sunday is rest. That structure is what turns random workouts into progress you can actually see.
Below is a full 7-day plan with 3 strength days, 2 cardio days, a walking day and a rest day, laid out in a simple table you can screenshot or print. I will also show you how to progress it from week to week so it keeps working.
What a good weekly home workout plan includes
A balanced week covers four things:
- Strength training, 3 days. This builds and keeps muscle, which shapes your body and supports fat loss. UK guidance is strength work on at least 2 days a week, so 3 gives you a buffer.
- Harder cardio, 2 days. Short interval sessions improve fitness and heart health.
- Walking, every day if possible. It adds up to most of your weekly activity and helps recovery.
- Rest, at least 1 day. Muscles get stronger between sessions, not during them.
Together, that easily covers the UK Chief Medical Officers' recommendation of at least 150 minutes of moderate activity a week.
The 7-day home workout plan (printable)
| Day | Session | Time |
|---|---|---|
| Monday | Strength A: lower body focus | 30-35 min |
| Tuesday | Cardio intervals + 20 min walk | 20 min + walk |
| Wednesday | Strength B: upper body and core focus | 30-35 min |
| Thursday | Long walk (brisk pace) | 45-60 min |
| Friday | Strength C: full body | 30-35 min |
| Saturday | Steady cardio + mobility | 30 min |
| Sunday | Rest (easy stroll optional) | - |
The strength days are spread out so each one has a day of recovery after it. If your week works better with training on Tuesday, Thursday and Saturday, shift the whole plan by a day.
Strength days: A, B and C
Do 3 sets of each exercise. Rest 60-90 seconds between sets. Pick a version that leaves you with 1-3 good reps in the tank at the end of each set. If you are unsure how to set this up, my guide to sets, reps and rest explains it.
Strength A (Monday): lower body
- Squats or squats to a chair: 10-15 reps
- Reverse lunges: 8-12 each leg
- Single-leg glute bridge: 8-12 each side
- Calf raises on a step: 15-20
- Plank: 30-45 seconds
Strength B (Wednesday): upper body and core
- Push-ups (incline or knees if needed): 8-15
- Superman holds or reverse snow angels: 10-12
- Chair dips: 8-12
- Pike push-ups: 6-10
- Dead bugs: 8 each side
Strength C (Friday): full body
- Split squats with a slow lowering: 8-10 each leg
- Push-ups: 8-15
- Hip thrust with shoulders on the sofa: 12-15
- Bear crawl: 30 seconds
- Side plank: 20-30 seconds each side
If you want a ready-made session to drop into any strength day, the full body bodyweight workout (level 3) slots straight in.
Why full body and not push pull legs?
Push pull legs splits are popular in the gym, but they work best with 6 sessions a week and plenty of equipment. At home, with 3 strength days and only bodyweight, it is better to hit each muscle group 2-3 times a week. That is why Strength A and B lean towards lower and upper body but Strength C covers everything.
Cardio and walking days
Tuesday: intervals (20 minutes)
After a 5-minute warm-up, do 10 rounds of 30 seconds hard and 60 seconds easy. Hard can be fast high-knee marching, step-back burpees, stair climbs or skipping. Cool down for 3-5 minutes. For more ideas, read my guide to interval training and HIIT.
Thursday: long walk
45-60 minutes at a brisk pace, where you can talk but not sing. If you live near Archway, Highgate Wood and Hampstead Heath make this easy. The benefits of brisk walking are worth reading if you think walking is not "real" training.
Saturday: steady cardio and mobility
20 minutes of steady effort such as a jog, cycle or swim, then 10 minutes of stretching for hips, hamstrings, back and shoulders.
Want help with this? A plan on paper is a good start, but most people stall when life gets busy or progress slows. With coaching, I adjust your plan every week based on your check-ins, so it keeps moving forward. If you live outside London, online coaching works the same way. Book a free consultation to find out more.
How to progress your weekly plan
Doing the same week over and over stops working after a while. Follow a simple 4-week cycle:
- Week 1: learn the plan. Aim for the lower end of each rep range and write down what you did.
- Week 2: add 1-2 reps to each set, or add 1 round to the intervals.
- Week 3: move to a harder version of 1-2 exercises, such as knee push-ups to full push-ups, or slow every lowering to 3 seconds.
- Week 4: lighter week. Drop to 2 sets and keep walking. This lets your body recover before the next cycle. My post on what a deload week is explains why this helps.
Repeat the cycle, starting from where week 3 left you. When bodyweight moves become too easy even at slow tempo, move up through my home workouts, levels 1 to 10, or add a pair of dumbbells.
Frequently asked questions
How many days a week should I work out at home?
Aim for 3 strength sessions and 2 cardio sessions, with walking on most days and at least one full rest day. If that is too much to start with, do 2 full-body strength sessions and walk daily. That still meets UK guidance. Build up to the full week over a month or two.
Can I do a weekly home workout plan with no equipment?
Yes. Every session in this plan uses bodyweight, a chair, a sofa and a step. You make it harder by moving to tougher versions, slowing the tempo and adding reps. Equipment like dumbbells or bands becomes useful once bodyweight work stops challenging you, usually after several months of steady training.
What should I do on rest days?
Rest days are for recovery, not doing nothing at all. An easy walk, light stretching and good sleep all help. Avoid hard training. If you feel very sore or tired on other days too, take an extra rest day. Recovery is part of the plan, and skipping it usually slows progress rather than speeding it up.
How long does it take to see results from a home workout plan?
Most people feel fitter and stronger within 3-4 weeks. Visible changes usually take 8-12 weeks of consistent training, alongside sensible eating. Track your reps, take photos every 4 weeks and note how your clothes fit. These tell you far more than the scales on any single day.
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