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01/8Incorporate this fitness plan in your daily routine
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Creating a 7-day fitness plan that doesn't require a gym can be both effective and versatile. The goal is to incorporate a variety of exercises that target different muscle groups, ensuring a balanced workout regimen. Here’s a detailed plan that you can follow, focusing on bodyweight exercises and minimal equipment like resistance bands or dumbbells, which are optional.
02/8Day 1: Full body workout
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Warm-up (10 minutes) High knees: 2 minutes Arm circles: 1 minute each direction Leg swings: 1 minute each leg Workout (30-40 minutes) Targets chest, shoulders, and triceps. Squats: 3 sets of 15-20 reps Focuses on quads, hamstrings, and glutes. Plank: 3 sets of 45 seconds Strengthens core muscles. Lunges: 3 sets of 12 reps each leg Works on glutes, quads, and hamstrings. Burpees: 3 sets of 10 reps Full-body exercise to boost cardio. Cool-down (10 minutes)
Jumping jacks: 2 minutes
Push-Ups: 3 sets of 12-15 reps
Static Stretching: Hold each stretch for 30 seconds, focusing on major muscle groups worked.
03/8Day 2: Cardio and core
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Warm-up (10 minutes) Dynamic stretches: 7 minutes (leg swings, hip circles) Workout (30-40 minutes) Mountain climbers: 3 sets of 1 minute; combines cardio with core strengthening. Russian twists: 3 sets of 20 reps (10 each side); focuses on oblique muscles. Bicycle crunches: 3 sets of 20 reps (10 each side); engages upper and lower abs. High knees: 3 sets of 1 minute; boosts heart rate and strengthens legs. Cool-down (10 minutes)
Light jogging in place: 3 minutes
Jump rope: 5 minutes; excellent for cardiovascular endurance.
Yoga poses: Child’s Pose, Cat-Cow, Downward Dog
04/8Day 3: Upper body strength
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Warm-up (10 minutes) Light Arm Stretches: 3 minutes Jumping Jacks: 5 minutes Workout (30-40 minutes) Tricep dips: 3 sets of 15 reps; focuses on triceps. Resistance band rows: 3 sets of 15 reps; works on back muscles. Shoulder taps: 3 sets of 20 taps; strengthens shoulders and core. Bicep curls with resistance bands: 3 sets of 15 reps; targets biceps. Cool-down (10 minutes)
Arm Circles: 2 minutes
Pike push-ups: 3 sets of 12 reps; targets shoulders.
Arm and Shoulder Stretch: Hold each stretch for 30 seconds.
05/8Day 4: Lower body and mobility
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Warm-up (10 minutes) Butt kicks: 2 minutes Leg swings: 1 minute each leg Workout (30-40 minutes) Calf raises: 3 sets of 20 reps; targets calf muscles. Side lunges: 3 sets of 15 reps each leg; focuses on inner thighs and glutes. Single-leg deadlifts: 3 sets of 12 reps each leg; engages hamstrings and balance. Step-ups: 3 sets of 15 reps each leg (use a sturdy chair or bench); works on quads and glutes. Cool-down (10 minutes)
High knees: 2 minutes
Glute bridges: 3 sets of 20 reps; strengthens glutes and lower back.
Leg stretching routine: Hold each stretch for 30 seconds.
06/8Day 5: Active recovery
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Activities (30-40 minutes) Walking: Go for a brisk 30-minute walk to keep active without intense exertion. Cool-down (10 minutes)
Yoga: Follow a gentle yoga flow to enhance flexibility and relaxation.
Deep breathing and meditation: Focus on deep breaths and relaxation techniques.
07/8Day 6: HIIT (High-Intensity Interval Training)
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Warm-up (10 minutes) Dynamic stretches: 8 minutes (leg swings, arm circles) Workout (20-30 minutes) Rest: 30 seconds Jump squats: 30 seconds Rest: 30 seconds Push-ups: 30 seconds Rest: 30 seconds Mountain climbers: 30 seconds Rest: 30 seconds Plank: 30 seconds Rest: 30 seconds Cool-down (10 minutes)
Jumping jacks: 2 minutes
Circuit (Repeat 4 times); sprint in Place: 30 seconds
Static stretching: Focus on all major muscle groups, holding each stretch for 30 seconds.
08/8Day 7: Flexibility and balance
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Warm-up (10 minutes) Dynamic stretching: 7 minutes (arm swings, leg swings) Workout (30-40 minutes) Tree Pose: Hold for 1 minute each side Warrior II: Hold for 1 minute each side Triangle Pose: Hold for 1 minute each side Seated Forward Bend: Hold for 2 minutes Butterfly Stretch: Hold for 2 minutes Cool-down (10 minutes)
Light jogging in place: 3 minutes
Yoga: Focus on poses that enhance flexibility and balance, such as:
Deep breathing and meditation: Spend 5-10 minutes focusing on deep breathing to relax the mind and body.
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