{"id":47005,"date":"2022-10-31T23:58:35","date_gmt":"2022-10-31T23:58:35","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47005"},"modified":"2025-08-29T09:35:57","modified_gmt":"2025-08-29T09:35:57","slug":"7-day-at-home-workout-plan","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/","title":{"rendered":"7 Day At Home Workout Plan: How To Optimize Your Training Week For Quick Results?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Is_It_Okay_to_Exercise_7_Days_a_Week\" >Is It Okay to Exercise 7 Days a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#When_Can_Beginners_Work_Out_7_Days_a_Week\" >When Can Beginners Work Out 7 Days a Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#What_Is_the_Best_7-Day_Workout_for_Beginners\" >What Is the Best 7-Day Workout for Beginners?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_1_30-Minute_Walk\" >Day 1: 30-Minute Walk\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_2_Pilates_for_Beginners\" >Day 2: Pilates for Beginners<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#The_Hundred\" >The Hundred<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#The_Single-Leg_Circle\" >The Single-Leg Circle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#The_Criss_Cross\" >The Criss Cross<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_3_Full-Body_Strength_Training\" >Day 3: Full-Body Strength Training<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Dumbbell_Chest_Press\" >Dumbbell Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Dumbbell_Squat\" >Dumbbell Squat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Dumbbell_Row\" >Dumbbell Row<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Dumbbell_Shoulder_Press\" >Dumbbell Shoulder Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Bent-Over_Dumbbell_Triceps_Extension\" >Bent-Over Dumbbell Triceps Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Dumbbell_Split_Squat\" >Dumbbell Split Squat<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_4_Cardio_Dance_Workout\" >Day 4: Cardio Dance Workout\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_5_HIIT_Workout\" >Day 5: HIIT Workout\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_6_Full_Body_Resistance_Band_Workout\" >Day 6: Full Body Resistance Band Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_7_Full_Body_Yoga_Stretch\" >Day 7: Full Body Yoga Stretch\u00a0<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Childs_Pose\" >Child&#8217;s Pose\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Downward_Dog\" >Downward Dog\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Bridge_Pose\" >Bridge Pose\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Savasana\" >Savasana\u00a0<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#7-Day_Diet_to_Lose_Pounds\" >7-Day Diet to Lose Pounds<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Is_it_better_to_work_out_7_days_a_week_or_5_days_a_week\" >Is it better to work out 7 days a week or 5 days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Do_bodybuilders_train_7_days_a_week\" >Do bodybuilders train 7 days a week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Will_I_gain_muscle_if_I_work_out_every_day\" >Will I gain muscle if I work out every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#Can_a_beginner_work_out_7_days_a_week\" >Can a beginner work out 7 days a week?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#The_Bottom_Line\" >The Bottom Line\u00a0<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You&#8217;ve decided to start working out at home. Maybe you don&#8217;t have the time to make it to the gym or you&#8217;re trying to save money on your monthly expenses. Whatever the reason, working out at home is a great way to get in shape and improve your overall health.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Wide-eyed and eager to start seeing results as quickly as possible, you decide to <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">create a workout plan<\/a> that gets you working out every day. While this may seem like the best way to get results fast, it&#8217;s actually not the most effective approach. In fact, working out too often can lead to burnout and decreased motivation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That being said, there are ways to optimize your training week so you\u2019ll still see results, without overdoing it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we&#8217;ll give you a 7-day at-home workout plan that will help you make the most of your time and see the results you&#8217;re after.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_to_Exercise_7_Days_a_Week\"><\/span><b>Is It Okay to Exercise 7 Days a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The short answer is: it depends. If you&#8217;re just starting or getting back into shape after a long break, then working out 7 days a week may be too much. Your body needs time to recover and if you push it too hard, you could end up overtraining or even injuring yourself.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While we don&#8217;t recommend working out every day at first, there are actually ways to make it work if you go for low-intensity workouts and focus on active recovery. We\u2019ll get into that more later.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you&#8217;re already in good shape and have worked out regularly for a while, you may be able to handle a 7 days a week workout plan &#8211; not for long, a few weeks at the most, but it can be done. Just make sure you give your body the time it needs to recover between workouts and don&#8217;t push yourself too hard.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/13.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Below are some situations where a 7-day workout plan may be beneficial:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Athletes who are looking to improve their performance<\/b><span style=\"font-weight: 400;\">. Low-intensity to medium-intensity workouts will help them maintain their endurance without overtraining.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who have a lot of weight to lose<\/b><span style=\"font-weight: 400;\">. Working out more often can help increase the number of calories you burn each day, which will help you lose weight faster (<\/span><a href=\"https:\/\/www.shape.com\/fitness\/workouts\/no-fail-fat-loss-plan\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who are trying to gain a lot of muscle quickly.<\/b><span style=\"font-weight: 400;\"> A higher volume of training (completing more sets and reps for each muscle group) can help you build muscle mass faster, but you shouldn&#8217;t stay on the 7-day routine for an extended period.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who want an endorphin boost every day<\/b><span style=\"font-weight: 400;\">. A moderate 7-day exercise routine can help improve your mood and mental state (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who are in maintenance mode<\/b><span style=\"font-weight: 400;\">. Once you&#8217;ve reached your fitness goals, a 7-day workout plan can help you maintain your results.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_day_at_home_workout_plan\">\u00a0<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Below are some situations where a 7-day workout plan is NOT recommended:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginners<\/b><span style=\"font-weight: 400;\">. Starting out with a 7-day workout plan is too much. Go for 3 to 4 days per week and gradually increase the frequency as you get more comfortable with working out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who want to get progressively stronge<\/b><span style=\"font-weight: 400;\">r. Increasing strength requires you to allow your body to recover between workouts. Lifting weights every day can lead to burnout and, ultimately, decreased strength gains.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>People who want sustainable hypertrophy (muscle-building) plans<\/b><span style=\"font-weight: 400;\">. Muscle growth requires adequate stimulus and rest. (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Working out every day will lead to overtraining and decreased muscle growth.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The type of exercise you do is also an important consideration when you\u2019re deciding whether or not to work out every day. If you&#8217;re doing high-intensity workouts, such as HIIT or CrossFit, it&#8217;s best to give yourself at least one day of rest in between sessions. This will help your body recover and prevent you from overtraining (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6015912\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, if you&#8217;re doing mostly low-intensity workouts, such as walking or yoga, working out every day may be fine. Just listen to your body and make sure you don\u2019t push yourself too hard.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_day_at_home_workout_plan\">Start using our app and watch the magic happen<\/a>.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Can_Beginners_Work_Out_7_Days_a_Week\"><\/span><b>When Can Beginners Work Out 7 Days a Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As a beginner, if you must work out 7 days a week, 4 days should be dedicated to low-intensity workouts (such as walking, yoga, or light cardio) and 3 days to higher-intensity workouts (such as HIIT, sprints, or lifting weights).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Collage-Banner-mental-health2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">You should also consider the following factors:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If your schedule allows 30 to 60 minutes per day to train<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re getting enough sleep at night<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you&#8217;re eating a <a href=\"https:\/\/betterme.world\/articles\/balanced-diet\/\">balanced diet<\/a><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you can answer yes to all of the above, then working out 7 days a week should be fine &#8211; just make sure your workouts aren\u2019t overly strenuous.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for beginners, we recommend working out 3 to 4 times per week. This will give your body time to adjust to the new activity and prevent you from overtraining. As you become more comfortable with working out, you can gradually increase the frequency to 5 to 6 times per week.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once you&#8217;re used to working out 5 to 6 times per week, you can start adding the 7th day if you want. Just make sure you don\u2019t push yourself too hard and you give your body the time it needs to recover between workouts.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_7-Day_Workout_for_Beginners\"><\/span><b>What Is the Best 7-Day Workout for Beginners?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to get the most out of your <a href=\"https:\/\/betterme.world\/articles\/7-day-at-home-workout-plan\/\">7-day workout plan at home<\/a>, we recommend a combination of high-intensity and low-intensity workouts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need some equipment; a mat, resistance bands of different levels, yoga blocks, and a light set of dumbbells. Wear some workout clothes you feel comfortable in and choose proper footwear for cardio workouts.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_30-Minute_Walk\"><\/span><b>Day 1: 30-Minute Walk\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is an underrated form of cardio. Not only does it help improve your cardiovascular health, it helps boost your mood and energy levels too. In addition, walking can be beneficial for your knee joints (<\/span><a href=\"https:\/\/acrjournals.onlinelibrary.wiley.com\/doi\/abs\/10.1002\/art.42241\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To get the most out of your walk, aim to walk at a brisk pace for 30 minutes. You should be able to talk, but you shouldn&#8217;t be able to sing. If you need some motivation to keep going, try listening to an audiobook or podcast.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While walking, make sure you focus on good form. Stand up straight with your shoulders back and your core engaged. Swing your arms as you walk, and be sure to land on your heel before rolling through to your toes.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Collage-Walking-3-1.png\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_day_at_home_workout_plan\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Pilates_for_Beginners\"><\/span><b>Day 2: Pilates for Beginners<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pilates is an excellent workout for beginners as it&#8217;s low-impact and can be done at home with little or no equipment. Some of the <a href=\"https:\/\/betterme.world\/articles\/benefits-of-pilates\/\">benefits of Pilates<\/a> include improved flexibility, better posture, and a stronger core (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3445206\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners can start with a basic Pilates routine that focuses on the core muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best <a href=\"https:\/\/betterme.world\/articles\/wall-pilates-exercises\/\">Pilates exercises for beginners<\/a>:\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Hundred\"><\/span><b>The Hundred<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs in the air and your knees bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the mat beside you with your palms down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and lift your head and shoulders off the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pump your arms up and down for 100 counts.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Single-Leg_Circle\"><\/span><b>The Single-Leg Circle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with both legs in the air and your knees bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on the mat beside you and extend your left leg straight up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use your abs to slowly lower your left leg down toward the floor, then circle it around to the right before bringing it back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 times, then switch sides and repeat with your right leg.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-26-1.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Criss_Cross\"><\/span><b>The Criss Cross<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with both legs in the air and your knees bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand behind your head and reach your left arm across your body to touch your right knee.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your abs, twist your torso to the right and bring your right knee toward your left shoulder while keeping your head and shoulders off the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position, then repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-10-4.png\" \/><\/a><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/indoor-cycling-workout-plan\/\"><i>Indoor Cycling Workout Plan &#8211; A Dynamic Program for Every Rider<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Full-Body_Strength_Training\"><\/span><b>Day 3: Full-Body Strength Training<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is important for both men and women. Not only does it help build muscle, it can also help improve bone density, increase metabolism, and reduce body fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this workout, you&#8217;ll need a set of dumbbells (5 to 10 pounds is a good starting point if you&#8217;re new to strength training) and a mat. If you don&#8217;t have dumbbells, you can use soup cans or water bottles as makeshift weights. Wall push-ups are also a good exercise to try.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following are some basic full-body strength-training exercises that are perfect for beginners:<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Press\"><\/span><b>Dumbbell Chest Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back on a mat with your knees bent and your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand and position them beside your chest with your palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up toward the ceiling, then slowly lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 12 times.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Squat\"><\/span><b>Dumbbell Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold a dumbbell in each hand, with your palms facing your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and squat down until your thighs are parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your knees tracking over your midfoot and push your hips back as you lower down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your whole foot to return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 12 times.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-3.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Row\"><\/span><b>Dumbbell Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position a dumbbell on the floor beside you and stand with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and knees and lower your torso until it&#8217;s parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grasp the dumbbell with your right hand and row it up to the side of your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower it back down to the starting position, then repeat with your left arm.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 12 times on each side.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-5.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Shoulder_Press\"><\/span><b>Dumbbell Shoulder Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a mat with your knees bent and your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a dumbbell in each hand at shoulder level with your palms facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the dumbbells up toward the ceiling, then lower them back down to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 12 times.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-9.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bent-Over_Dumbbell_Triceps_Extension\"><\/span><b>Bent-Over Dumbbell Triceps Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold a dumbbell in each hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend at your hips and lower your torso until it&#8217;s almost parallel to the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your arms to hang straight down from your shoulders, then extend your elbows to curl the dumbbells up toward your shoulders.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower them back down to the starting position and repeat.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 12 times.\u00a0<\/span><\/li>\n<\/ol>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Split_Squat\"><\/span><b>Dumbbell Split Squat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart and hold a dumbbell in each hand with your palms facing your thighs.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your left leg and lower your body until both knees are bent at approximately 90 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your front knee so it is above your ankle.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press through your heel to return to the starting position, then repeat with your right leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10 to 12 times on each side.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Cardio_Dance_Workout\"><\/span><b>Day 4: Cardio Dance Workout\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After a day of strength training, you&#8217;ll want to do some cardio to help boost your heart rate and burn calories (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/the-many-benefits-of-a-cardio-workout\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Dancing is a great way of getting your cardio in while also having some fun.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this workout, all you need is some space to move around and some upbeat music. You can find some great cardio dance workouts on YouTube or make your own routine. Just make sure to keep your heart rate up and your form on point.\u00a0\u00a0<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_day_at_home_workout_plan\">\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_HIIT_Workout\"><\/span><b>Day 5: HIIT Workout\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT, or high-intensity interval training, is a type of workout that alternates between short bursts of intense activity and periods of rest or low-intensity activity. HIIT has been proven to be incredibly effective for burning fat and increasing cardio endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2991639\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/Olesia-1.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">For this workout, you&#8217;ll need a timer and some space to move. You can do this exercise either outdoors or indoors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To start, warm up with some light cardio for 5 minutes. Then, start your timer and do as many rounds of the following circuit as you can in 20 minutes:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of jump squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30 seconds of burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">30-60s seconds of rest<\/span><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6_Full_Body_Resistance_Band_Workout\"><\/span><b>Day 6: Full Body Resistance Band Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Resistance bands are an excellent way to get a full-body workout without any equipment. They&#8217;re also incredibly versatile and can be used for a variety of exercises. For this workout, you&#8217;ll need a resistance band and some space to move. You can do this exercise either outdoors or indoors.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a 5-minute warm-up of light cardio. Then, perform the following circuit 2 to 3 times:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 lunges (each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 pushups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 rows (each arm)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">10 shoulder presses (each arm)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7_Full_Body_Yoga_Stretch\"><\/span><b>Day 7: Full Body Yoga Stretch\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stretching is an important part of any workout routine. It helps improve flexibility and can prevent injuries. Yoga is a great way of stretching your whole body and relaxing your mind (<\/span><a href=\"https:\/\/www.betterhealth.vic.gov.au\/yoga-health-benefits\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For this workout, you&#8217;ll need a yoga mat and some space to move. Below are some basic yoga stretches that will help stretch your entire body. You can hold each stretch for 30 seconds to 1 minute.\u00a0<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Childs_Pose\"><\/span><b>Child&#8217;s Pose\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your palms flat on the mat and your shoulders over your wrists.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit back on your heels, then walk your hands forward until your forehead touches the mat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your arms out in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your whole body and breathe deeply.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/ready-28.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Downward_Dog\"><\/span><b>Downward Dog\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your hands and knees with your palms flat on the mat and your shoulders over your wrists.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuck your toes under and lift your hips up and back until your thighs are parallel to the mat and your body forms an inverted V-shape.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and your breath steady.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/34-1.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bridge_Pose\"><\/span><b>Bridge Pose\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and your feet flat on the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your sides with your palms down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the floor until your thighs and torso are in line with each other.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds to 1 minute, then lower your hips back to the floor.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/bridge-2.png\" \/><\/a><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Savasana\"><\/span><b>Savasana\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your legs straight and your arms at your sides with your palms up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Close your eyes and focus on deep breathing.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your whole body and clear your mind.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay in this pose for 5 minutes or longer.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_day_at_home_workout_plan\">Get your life moving in the right direction with BetterMe! <\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"7-Day_Diet_to_Lose_Pounds\"><\/span><b>7-Day Diet to Lose Pounds<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Together with a 7-day at-home workout routine, it&#8217;s important to follow a healthy and balanced diet to reach your fitness goals. Here is an example of a <a href=\"https:\/\/betterme.world\/articles\/7-day-diet-plan-to-lose-10-pounds\/\">7-day diet plan to lose 10 pounds<\/a> that focuses on whole foods and proper portion sizes to help you lose pounds.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">avocado toast with scrambled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> apple slices with almond butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> grilled chicken salad with quinoa and mixed vegetables<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Greek yogurt with berries\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">baked salmon with roasted sweet potatoes and broccoli<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> oatmeal with almond milk, chia seeds, and fresh fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> carrot sticks with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> turkey and cheese wrap with whole-wheat tortilla, lettuce, and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> a handful of almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">quinoa stir-fry with tofu and mixed vegetables\u00a0<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> smoothie bowl with spinach, banana, almond milk, and protein powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> celery sticks with peanut butter\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">whole-grain pasta with lean ground turkey and marinara sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">a hard-boiled egg\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">grilled chicken breast with roasted vegetables and brown rice\u00a0<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Greek yogurt parfait with granola and fresh berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> edamame beans\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> whole-wheat wrap with black beans, avocado, and salvsa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">protein shake with almond milk and banana<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">baked fish with quinoa and steamed vegetables <\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_day_at_home_workout_plan\">\u00a0<\/a><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">whole-grain toast with avocado, smoked salmon, and scrambled eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">hummus with whole-wheat pita chips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">grilled chicken Caesar salad with homemade dressing\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">cottage cheese with fresh fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">turkey meatballs with zucchini noodles and marinara sauce\u00a0<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">egg white omelet with spinach, mushrooms, and feta cheese on whole-grain toast\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">a handful of cashews<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">whole-wheat wrap with grilled chicken, lettuce, tomato, and avocado spread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> fresh fruit smoothie with protein powder\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">baked tofu with quinoa and roasted vegetables<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">whole-grain pancakes with fresh berries and Greek yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> cucumber slices with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">turkey and cheese sandwich on whole-wheat bread with mixed greens and mustard\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> protein bar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">grilled shrimp with brown rice and steamed vegetables\u00a0<\/span><\/li>\n<\/ul>\n<p><b>Note:<\/b><span style=\"font-weight: 400;\"> Remember to drink plenty of water throughout the day and listen to your body&#8217;s hunger cues. If you&#8217;re still hungry, add an extra snack or increase portion sizes. How much you eat will be dependent on your individual needs and activity level.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/7-day-workout-plan\/\"><i>Is a 7 Day Workout Plan The Best Choice For You?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/ready-2-3.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_it_better_to_work_out_7_days_a_week_or_5_days_a_week\"><\/span><strong>Is it better to work out 7 days a week or 5 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s better to work out 5 days a week and have 2 rest days for recovery. Your body needs time to repair and rebuild muscle after intense workouts, so taking breaks is important. However, if you prefer to work out every day, make sure you vary the intensity of your workouts and listen to your body&#8217;s signals for rest or recovery days.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_bodybuilders_train_7_days_a_week\"><\/span><strong>Do bodybuilders train 7 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Some bodybuilders train 7 days a week, but this is not recommended for the majority of people. Bodybuilders typically have a strict training schedule and diet plan in order to achieve their specific goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, their training frequency may vary from person to person. It&#8217;s important to consult a professional trainer or doctor before committing to a rigorous 7-day workout schedule.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Will_I_gain_muscle_if_I_work_out_every_day\"><\/span><strong>Will I gain muscle if I work out every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, working out every day can help you gain muscle, but it&#8217;s important to have proper rest and recovery days in between workouts, in addition to maintaining proper nutrition.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscles need time to repair and grow, so working out every day without allowing for recovery may hinder your progress in the following ways: increased risk of injury, fatigue and decreased performance in workouts, and potential overtraining syndrome. Listen to your body and give it the rest it needs in order to see optimal results.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_beginner_work_out_7_days_a_week\"><\/span><strong>Can a beginner work out 7 days a week?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A beginner shouldn&#8217;t jump into a 7-day workout routine immediately. It&#8217;s important to gradually increase the intensity and frequency of workouts in order to prevent injury and burnout. Starting with 3-4 days of exercise per week and building up from there is a more reasonable approach for beginners.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2707&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=7_Day_At_Home_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/Frame_1484579791_iteration_1-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out 7 days a week isn&#8217;t advisable for most beginners and it\u2019s important to give your body time to recover between workouts. However, if you have the time and energy, there are a variety of workouts you can do at home that will provide quick results &#8211; just make sure you listen to your body and take breaks when you need to.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>You&#8217;ve decided to start working out at home. Maybe you don&#8217;t have the time to make it to the gym or you&#8217;re trying to save money on your monthly expenses. Whatever the reason, working out at home is a great way to get in shape and improve your overall health. Wide-eyed and eager to start [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":77117,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[45],"class_list":["post-47005","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>7 Day At Home Workout Plan: How To Optimize Your Training Week For Quick Results? - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for a \u2605 7 DAY AT HOME WORKOUT PLAN \u27a4 with quick results? Check out this article for a variety of workouts you can do at home, even as a beginner. Don&#039;t hesitate, change your life today!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 Day At Home Workout Plan: How To Optimize Your Training Week For Quick Results?\" \/>\n<meta property=\"og:description\" content=\"Looking for a \u2605 7 DAY AT HOME WORKOUT PLAN \u27a4 with quick results? Check out this article for a variety of workouts you can do at home, even as a beginner. Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-29T09:35:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/7-Day-At-Home-Workout-Plan_-How-To-Optimize-Your-Training-Week-For-Quick-Results_-1-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"16 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"7 Day At Home Workout Plan: How To Optimize Your Training Week For Quick Results?\",\"dateModified\":\"2025-08-29T09:35:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/\"},\"wordCount\":3057,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/7-Day-At-Home-Workout-Plan_-How-To-Optimize-Your-Training-Week-For-Quick-Results_-1.png\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You've decided to start working out at home. Maybe you don't have the time to make it to the gym or you're trying to save money on your monthly expenses. Whatever the reason, working out at home is a great way to get in shape and improve your overall health.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Wide-eyed and eager to start seeing results as quickly as possible, you decide to <a href=\\\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\\\">create a workout plan<\/a> that gets you working out every day. While this may seem like the best way to get results fast, it's actually not the most effective approach. In fact, working out too often can lead to burnout and decreased motivation.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">That being said, there are ways to optimize your training week so you\u2019ll still see results, without overdoing it.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we'll give you a 7-day at-home workout plan that will help you make the most of your time and see the results you're after.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is It Okay to Exercise 7 Days a Week?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The short answer is: it depends. If you're just starting or getting back into shape after a long break, then working out 7 days a week may be too much. Your body needs time to recover and if you push it too hard, you could end up overtraining or even injuring yourself.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While we don't recommend working out every day at first, there are actually ways to make it work if you go for low-intensity workouts and focus on active recovery. We\u2019ll get into that more later.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, if you're already in good shape and have worked out regularly for a while, you may be able to handle a 7 days a week workout plan - not for long, a few weeks at the most, but it can be don ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/\",\"name\":\"7 Day At Home Workout Plan: How To Optimize Your Training Week For Quick Results? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/7-day-at-home-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/7-Day-At-Home-Workout-Plan_-How-To-Optimize-Your-Training-Week-For-Quick-Results_-1.png\",\"dateModified\":\"2025-08-29T09:35:57+00:00\",\"description\":\"Looking for a \u2605 7 DAY AT HOME WORKOUT PLAN \u27a4 with quick results? 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Maybe you don't have the time to make it to the gym or you're trying to save money on your monthly expenses. Whatever the reason, working out at home is a great way to get in shape and improve your overall health.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Wide-eyed and eager to start seeing results as quickly as possible, you decide to <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">create a workout plan<\/a> that gets you working out every day. While this may seem like the best way to get results fast, it's actually not the most effective approach. In fact, working out too often can lead to burnout and decreased motivation.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">That being said, there are ways to optimize your training week so you\u2019ll still see results, without overdoing it.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we'll give you a 7-day at-home workout plan that will help you make the most of your time and see the results you're after.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is It Okay to Exercise 7 Days a Week?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The short answer is: it depends. If you're just starting or getting back into shape after a long break, then working out 7 days a week may be too much. Your body needs time to recover and if you push it too hard, you could end up overtraining or even injuring yourself.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">While we don't recommend working out every day at first, there are actually ways to make it work if you go for low-intensity workouts and focus on active recovery. 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