{"id":49015,"date":"2023-02-10T15:35:54","date_gmt":"2023-02-10T15:35:54","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=49015"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"weekly-workout-plan-at-home","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/","title":{"rendered":"Weekly Workout Plan At Home &#8211; Reap A Toned And Healthy Body With No Gym Membership"},"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\/weekly-workout-plan-at-home\/#What_Is_A_Good_7_Day_Workout_Schedule\" >What Is A Good 7 Day Workout Schedule?<\/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\/weekly-workout-plan-at-home\/#Upper-body_Training\" >Upper-body Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Bear_Crawls\" >Bear Crawls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Triceps_Dips\" >Triceps Dips<\/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\/weekly-workout-plan-at-home\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Dive_Bombers\" >Dive Bombers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Plank-Ups\" >Plank-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Lower-body_Training\" >Lower-body Training<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Dumbbell_Squats\" >Dumbbell Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Lateral_Lunges\" >Lateral Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Glute_Bridges\" >Glute Bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Clamshell\" >Clamshell<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Side-Leg_Lift\" >Side-Leg Lift<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#The_Weekly_Workout_Plan_At_Home\" >The Weekly Workout Plan At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Monday_Upper-body_Training\" >Monday (Upper-body Training)<\/a><\/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\/weekly-workout-plan-at-home\/#Tuesday_Lower-body_Training\" >Tuesday (Lower-body Training)<\/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\/weekly-workout-plan-at-home\/#Wednesday\" >Wednesday<\/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\/weekly-workout-plan-at-home\/#Thursday\" >Thursday<\/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\/weekly-workout-plan-at-home\/#Friday_Total-body_Training\" >Friday (Total-body Training)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Saturday_Cardio\" >Saturday (Cardio)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Sunday_%E2%80%93_Rest\" >Sunday &#8211; Rest<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Is_Home_Workout_Everyday_Ok\" >Is Home Workout Everyday Ok?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#What_Is_A_Good_Daily_Workout_Routine_At_Home\" >What Is A Good Daily Workout Routine At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Burpee\" >Burpee<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#What_Is_A_Good_5_Day_Workout_Routine\" >What Is A Good 5 Day Workout Routine?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#A_5_day_workout_plan_at_home\" >A 5 day workout plan at home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Day_1_Lower_Body_Workout_Repeat_4_Times\" >Day 1: Lower Body Workout (Repeat 4 Times)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Day_2_Upper_Body_Workout_Repeat_4_Times\" >Day 2: Upper Body Workout (Repeat 4 Times)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Day_3_Core_Workout_Repeat_4_Times\" >Day 3: Core Workout\u00a0 (Repeat 4 Times)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Day_4_Lower_Body_Workout_Repeat_4_Times\" >Day 4 Lower Body Workout (Repeat 4 Times)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Day_5_Full-Body_Workout_Repeat_4_Times\" >Day 5 Full-Body Workout (Repeat 4 Times)<\/a><\/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\/weekly-workout-plan-at-home\/#Can_You_Get_In_Shape_In_7_Weeks\" >Can You Get In Shape In 7 Weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#Do_Workouts_At_Home_Actually_Work\" >Do Workouts At Home Actually Work?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Not every person loves working out in front of other people. There are different reasons for that: someone might be too shy, might get distracted by irritating noises, or might get jealous of a perfect body across the room. <\/span><span style=\"font-weight: 400;\">There are offline trainers who are skeptical about the positive impact of bodyweight workout routines because without professional supervision, people can lack the right technique.\u00a0<\/span><span style=\"font-weight: 400;\">However, it\u2019s not so common now since a lot of online coaches teach how to perform the exercise correctly and most importantly, how to breathe properly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to this, a full body weekly workout plan at home is more comfortable since no one knows your body better than you. A trainer can be too strict and make you perform exercises that provoke painful feelings. Sometimes we are too much of a coward to tell that we feel some pain.\u00a0<\/span><span style=\"font-weight: 400;\">So become the master of your body: you follow the workout programs at your own pace, you choose the songs for your training, and most importantly you enjoy the whole process of physical changes.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we are opening a weekly <a href=\"https:\/\/betterme.world\/articles\/home-workout-plan-with-dumbbells\/\">workout plan at home<\/a> &#8211; reap a toned and healthy body with no gym membership. Prepare your body for a new sport challenge.\u00a0<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_7_Day_Workout_Schedule\"><\/span><strong>What Is A Good 7 Day Workout Schedule?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Who said you can\u2019t work out every day? You can. <\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/\"><span style=\"font-weight: 400;\">The Center for Disease Control and Prevention <\/span><\/a><span style=\"font-weight: 400;\">recommends 150 minutes of moderate activity every week which includes brisk walking, bicycle riding, etc (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). However, for your weekly workout plan at home it is advisable to remember a few essential points before building a weekly at home workout plan:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovery is important. For instance, if you reaped the upper body on Monday then on Tuesday focus on the lower part instead. This helps your body recover and gain more strength for the next time.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Multiple sets instead of a single one. Studies show that multiple sets produce superior benefits, compared to a single set (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29372481\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest between sets. To be more effective, you need to make pauses between sets. Beginners can rest for 1 minute. Advanced, on the contrary, are stronger and can relax for 20-30 seconds maximum. However, it all depends on genetics, sex, and age. Trust your feelings. If you need more rest, then give your body what it tells you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Consume food rich in protein and healthy fats since they are vital to <a href=\"https:\/\/betterme.world\/articles\/muscle-recovery-time\/\">muscle recovery<\/a> and gaining strength.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now we are heading to the training that is perfect for your cozy home. This easy-to-use at home <a href=\"https:\/\/betterme.world\/articles\/7-day-at-home-workout-plan\/\">weekly workout plan<\/a> increases strength and tones your muscles by using body weight. Don\u2019t worry about the equipment since you won\u2019t need any.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At first, you are going to learn how to perform each exercise properly and later discover the 7 day workout schedule.\u00a0<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/pilates-exercises-at-home\/\">Do These Pilates Exercises At Home To Tone Your Core<\/a><\/em><\/p>\n<p><em><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-47161 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207610-1024x576.png\" alt=\"at home weekly workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207610.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207610-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207610.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207610-1635x920.png 1635w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207610.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Upper-body_Training\"><\/span><strong>Upper-body Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bear_Crawls\"><\/span><strong>Bear Crawls<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go down on all fours.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at the hips, bend over and place palms on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk hands forward to the high plank position and pause, then <a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\">walk<\/a> them back in toward your feet, lift your hips and keep your legs straight.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Triceps_Dips\"><\/span><strong>Triceps Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor, and keep your feet flat in front of your hips and your hands behind your hips. Make sure your fingers point toward the heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into hands and feet to lift hips off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend arms with elbows pointing backward. Then squeeze the triceps to straighten the arms.<\/span><\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the chest all the way so that it barely touches the floor. Elbows should point backward at 45-degree angles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the chest away from the floor, keeping the core tight.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dive_Bombers\"><\/span><strong>Dive Bombers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get down in a downward dog position with lifted hips and heels driving toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With bent elbows lower your face, then chest, then stomach toward the floor in a scooping motion that leads you to an upward dog position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With pressed palms, bent elbows, and reverse the motion, getting back into downward dog.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plank-Ups\"><\/span><strong>Plank-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get in a high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower to the left elbow and then the right elbow to come into low plank, keeping core engaged and trying not to rock hips back and forth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into the right palm, then the left palm to return to the high plank.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-43400 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/9-1024x576.png\" alt=\"full body weekly workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/9.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/9-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/9.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/9-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lower-body_Training\"><\/span><strong>Lower-body Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dumbbell_Squats\"><\/span><strong>Dumbbell Squats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">No problem if you haven\u2019t got the necessary equipment. Instead of dumbbells, you can use plastic bottles with water.\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet to shoulder-width apart, holding a pair of dumbbells or the alternatives at arm\u2019s length by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your hips back, bend your knees, and lower your body keeping your back straight until your thighs are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and push yourself back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lateral_Lunges\"><\/span><strong>Lateral Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab a pair of dumbbells at arm\u2019s length by your sides and stand tall with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your left leg straight and left foot on the floor, step to the right side with your right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00a0Push your hips back as you bend your right knee. Lower the weights on both sides of your right knee until your right thigh is parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause, and push your body back up to the starting position.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_Bridges\"><\/span><strong>Glute Bridges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms down by your sides. Bend your knees and place your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the ground so that your knees, hips, and shoulders create a straight line.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your head on the floor and your eyes focused on the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the bridged position for a few seconds, and then lower it to the starting position.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clamshell\"><\/span><strong>Clamshell<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your left side with your feet and hips stacked. Bend your knees at 90 degrees, and rest your head on your left arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your right hand on your right hip to ensure it doesn\u2019t tilt backward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core engaged and your feet together, raise your right knee as high as you can while keeping your feet together and your left hip on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 2 seconds, squeezing your glutes at the top of the move, and then slowly lower your left knee to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Side-Leg_Lift\"><\/span><strong>Side-Leg Lift<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your left side, propping yourself up on your left forearm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight on top of each other and your toes pointed forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the top leg, lower, and repeat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do an equal amount of reps on both sides.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\" rel=\"noopener\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-42498 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5932-1024x576.gif\" alt=\"weekly workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5932.gif 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5932-300x169.gif 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5932.gif 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5932-1636x920.gif 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Weekly_Workout_Plan_At_Home\"><\/span><strong>The Weekly Workout Plan At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Monday_Upper-body_Training\"><\/span><strong>Monday (Upper-body Training)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear claws &#8211; 3 sets of 10 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triceps dips &#8211; 3 sets of 8 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups &#8211; 3 sets of 5-6 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dive Bombers &#8211; 3 sets of 10 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank-ups &#8211; 3 sets of 10 repetitions.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Do one set of each exercise in a chain fashion. Remember to rest between each set (5 exercises). To make it more challenging, feel free to increase the number of repetitions from 10 to 20. The workout will take about 30 to 40 minutes.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tuesday_Lower-body_Training\"><\/span><b>Tuesday (Lower-body Training)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell <a href=\"https:\/\/betterme.world\/articles\/squats-workout-plan\/\">squats<\/a> &#8211; 4 sets of 10 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lateral lunges &#8211; 4 sets of 10 repetitions on each leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridges &#8211; 4 sets of 8 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clamshells &#8211; 4 sets of 10 repetitions on each leg.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-leg lift &#8211; 4 sets of 10 repetitions on each leg.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">When you get stronger, you can do glute bridges with weights, but clamshells and side-leg lifts with resistance bands. This will intensify the training.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wednesday\"><\/span><b>Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is the day for low-impact training, like yoga, light cycling, or swimming. A simple stroll around the park for 30 minutes is going to bring a positive impact on your muscles as well.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-38879 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-1024x576.png\" alt=\"at home workouts\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5416.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Thursday\"><\/span><b>Thursday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT training for 20 minutes. The 8-week investigation among university students demonstrated efficacy and constructive effects on overall health (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30509862\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). These fast-paced workouts take less time and provide the same health benefits as endurance activities, according to a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22946099\/\"><span style=\"font-weight: 400;\">2013<\/span><\/a><span style=\"font-weight: 400;\"> study.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some people opt for a <\/span><span style=\"font-weight: 400;\">weekly <a href=\"https:\/\/betterme.world\/articles\/types-of-cardio\/\">cardio workout<\/a> plan at home. That said, it is better to use cardio as additional training once or twice per week instead of doing it daily.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT has a great variety of forms: running, rowing, cycling, or dancing. Choose the most suitable option for you and get your body moving actively for 20 minutes or more, if desired.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Friday_Total-body_Training\"><\/span><b>Friday (Total-body Training)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear claws &#8211; 4 sets of 10 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups &#8211; 4 sets of 5-6 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell squats &#8211; 4 sets of 10 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridges &#8211; 4 sets of 8 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank-ups &#8211; 4 sets of 10 repetitions.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side-leg lift &#8211; 4 sets of 10 repetitions on each leg.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Your body is going to burn, especially if you are a beginner. Remember to rest between sets to do the next set more effectively.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Saturday_Cardio\"><\/span><b>Saturday (Cardio)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The most common form is running. <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28365296\/\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> show that running for 2 hours per week extends the lifespan and prevents chronic diseases.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sunday_%E2%80%93_Rest\"><\/span><b>Sunday &#8211; Rest<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Let your body <a href=\"https:\/\/betterme.world\/articles\/active-rest-day\/\">recover<\/a> fully from the above exercises.<\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Home_Workout_Everyday_Ok\"><\/span><strong>Is Home Workout Everyday Ok?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out every day is okay as long as you set limits. Pushing yourself too hard daily will not bring anything to your body besides pain, and other health issues. Week workout routine at home can benefit your health only if you:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest between sets;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid doing exercises on the same body areas two days in a row;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine <a href=\"https:\/\/betterme.world\/articles\/low-intensity-steady-state\/\">intensive<\/a> training with low-impact activities;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on food rich in protein and healthy fats.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In this case, you can activate your body daily for workout challenges.\u00a0<\/span><\/p>\n<p><em><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/what-to-do-on-rest-days\/\">What To Do On Rest Days: 5 Best Ways To Stimulate Active Recovery<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_Daily_Workout_Routine_At_Home\"><\/span><strong>What Is A Good Daily Workout Routine At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">good daily workout<\/a> routine includes upper-body, lower-body, core training, and a tad of cardio for additional activation.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can check out the 7-day workout schedule and implement it into your training. We also recommend a burpee exercise that targets a full body perfectly. Besides burning fat, this exercise brings other cardio benefits, such as:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">better work of heart and lungs;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lower risk of heart disease;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lower blood pressure;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">improved levels of cholesterol;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">better blood flow<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Burpee\"><\/span><strong>Burpee<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>How to perform:<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet at shoulder-width and your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower into a squat position and put your hands on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump and step your legs back in the plank position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick to jump forward into a squat position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to a standing position.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-38871 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430-1024x576.png\" alt=\"at home weekly workout plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5430.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Good_5_Day_Workout_Routine\"><\/span><strong>What Is A Good 5 Day Workout Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">More and more people desire to sculpt a <a href=\"https:\/\/betterme.world\/articles\/athlete-workout-plan-how-to-train-like-a-pro\/\">toned body<\/a> and improve health markers without special equipment and a personal trainer. A full body weekly workout plan is a great option for people who have no desire to spend time on gym attendance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The perfect 5 day workout routine often depends on your general goals. A good program targets the entire body with different intensity. This training plan is good for both beginners and advanced levels.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"A_5_day_workout_plan_at_home\"><\/span><span style=\"font-weight: 400;\">A 5 day workout plan at home<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_1_Lower_Body_Workout_Repeat_4_Times\"><\/span><strong>Day 1: Lower Body Workout (Repeat 4 Times)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridges (30 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump Squats (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slide Lunge With Floor Touch (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Lateral Raise (30 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate Double To Single Leg Glute Bridge (30 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridge Hold (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_2_Upper_Body_Workout_Repeat_4_Times\"><\/span><b>Day 2: Upper Body Workout (Repeat 4 Times)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push Ups (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superman (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push Up (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Floor Tricep Dip (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bear Crawl (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Superman Hold (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_3_Core_Workout_Repeat_4_Times\"><\/span><b>Day 3: Core Workout\u00a0 (Repeat 4 Times)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight Leg Hip Raise (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hip Roll (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Overhead Crunch (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse Snow Angel (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank Hip Roll (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_4_Lower_Body_Workout_Repeat_4_Times\"><\/span><b>Day 4 Lower Body Workout (Repeat 4 Times)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying Hip Abduction (right side) (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lying Hip Abduction (left side) (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Sweep Glute Kickback (right side) (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Side Sweep Glute Kickback (left side) (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Day_5_Full-Body_Workout_Repeat_4_Times\"><\/span><b>Day 5 Full-Body Workout (Repeat 4 Times)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping Jacks (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full Plank Shoulder Tap (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpee (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">V Sit Leg Raise (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cocoon (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank To Full Plank (20 sec)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest (1 min)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-38260\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5583-1024x576.png\" alt=\"weekly workout plan at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5583.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5583-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5583.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-5583.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/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 class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\" rel=\"noopener\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Get_In_Shape_In_7_Weeks\"><\/span><strong>Can You Get In Shape In 7 Weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The process of getting into a desired shape is individual for every person. Some people report impressive results after the first 4 weeks of intensive training while others notice changes from 6 to 8 weeks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is possible to get in shape in 7 weeks not only with regular workout routines but the right nutrition. Overall, the results of the training depend 80% on nutrition and only 20% on your physical activities.\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foods that are beneficial to every athlete are\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">bananas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">lean beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">dark chocolate<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">mixed berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">oatmeal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">nuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">fatty fish<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">green veggies<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Therefore, with the right nutrition and regular training, you might get noticeable results after 7 weeks.<\/span><b><\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Workouts_At_Home_Actually_Work\"><\/span><strong>Do Workouts At Home Actually Work?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The answer is definitely yes since our body rarely cares where we work out and how professional our equipment is. All that matters is the intensity of the training itself. Of course, a gym membership can guarantee faster results because you will hit more burning exercises under the trainer\u2019s supervision.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knowing this, with enough patience, the right nutrition, alternative equipment, and motivation to accomplish at home workouts, you can shed calories, reap stronger muscles, tone your legs, and get more structured abs.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Working out at home has proven to be an effective way to get your body in shape as attending gyms. Instead of professional equipment, there is always room for imagination. In creating a personal at home workout plan it is important to identify your athletic level and use versatile exercises for the lower, upper body, and core. In addition to this, implementing HIIT training two\/three times per week can boost your chances to obtain a robust body. Please note that without proper nutrition, you won\u2019t get the results you expect.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weekly workout plan at home &#8211; reap a toned and healthy body with no gym membership.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Weekly_Workout_Plan_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Not every person loves working out in front of other people. There are different reasons for that: someone might be too shy, might get distracted by irritating noises, or might get jealous of a perfect body across the room. There are offline trainers who are skeptical about the positive impact of bodyweight workout routines because [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":49019,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49,59],"tags":[],"coauthors":[171],"class_list":["post-49015","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness","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>Weekly Workout Plan At Home - Reap A Toned And Healthy Body With No Gym Membership - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 WEEKLY WORKOUT PLAN AT HOME \u27a4 Read the article to discover a weekly workout plan at home - reap a toned body with no gym membership.\u00a0\" \/>\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=\"Weekly Workout Plan At Home - Reap A Toned And Healthy Body With No Gym Membership\" \/>\n<meta property=\"og:description\" content=\"\u2605 WEEKLY WORKOUT PLAN AT HOME \u27a4 Read the article to discover a weekly workout plan at home - reap a toned body with no gym membership.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nataliia Lutsiv\" \/>\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=\"Nataliia Lutsiv\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Weekly Workout Plan At Home &#8211; Reap A Toned And Healthy Body With No Gym Membership\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/\"},\"wordCount\":2458,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg\",\"articleSection\":[\"Fitness\",\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Not every person loves working out in front of other people. There are different reasons for that: someone might be too shy, might get distracted by irritating noises, or might get jealous of a perfect body across the room. <\/span><span style=\\\"font-weight: 400;\\\">There are offline trainers who are skeptical about the positive impact of bodyweight workout routines because without professional supervision, people can lack the right technique.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">However, it\u2019s not so common now since a lot of online coaches teach how to perform the exercise correctly and most importantly, how to breathe properly.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition to this, a full body weekly workout plan at home is more comfortable since no one knows your body better than you. A trainer can be too strict and make you perform exercises that provoke painful feelings. Sometimes we are too much of a coward to tell that we feel some pain.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">So become the master of your body: you follow the workout programs at your own pace, you choose the songs for your training, and most importantly you enjoy the whole process of physical changes.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">In this article, we are opening a weekly <a href=\\\"https:\/\/betterme.world\/articles\/home-workout-plan-with-dumbbells\/\\\">workout plan at home<\/a> - reap a toned and healthy body with no gym membership. Prepare your body for a new sport challenge.\u00a0<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is A Good 7 Day Workout Schedule?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Who said you can\u2019t work out every day? You can. <\/span><a href=\\\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/\\\"><span style=\\\"font-weight: 400;\\\">The Center for Disease Control and Prevention <\/span><\/a><span style=\\\"font-weight: 400;\\\">recommends 150 minutes of moderate activity every week which includes brisk walking, bicycle riding, etc (< ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/\",\"name\":\"Weekly Workout Plan At Home - Reap A Toned And Healthy Body With No Gym Membership - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"\u2605 WEEKLY WORKOUT PLAN AT HOME \u27a4 Read the article to discover a weekly workout plan at home - reap a toned body with no gym membership.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg\",\"width\":2560,\"height\":1707,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Weekly Workout Plan At Home &#8211; 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Reap A Toned And Healthy Body With No Gym Membership","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/"},"wordCount":2458,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg","articleSection":["Fitness","Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Not every person loves working out in front of other people. There are different reasons for that: someone might be too shy, might get distracted by irritating noises, or might get jealous of a perfect body across the room. <\/span><span style=\"font-weight: 400;\">There are offline trainers who are skeptical about the positive impact of bodyweight workout routines because without professional supervision, people can lack the right technique.\u00a0<\/span><span style=\"font-weight: 400;\">However, it\u2019s not so common now since a lot of online coaches teach how to perform the exercise correctly and most importantly, how to breathe properly.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In addition to this, a full body weekly workout plan at home is more comfortable since no one knows your body better than you. A trainer can be too strict and make you perform exercises that provoke painful feelings. Sometimes we are too much of a coward to tell that we feel some pain.\u00a0<\/span><span style=\"font-weight: 400;\">So become the master of your body: you follow the workout programs at your own pace, you choose the songs for your training, and most importantly you enjoy the whole process of physical changes.\u00a0<\/span><span style=\"font-weight: 400;\">In this article, we are opening a weekly <a href=\"https:\/\/betterme.world\/articles\/home-workout-plan-with-dumbbells\/\">workout plan at home<\/a> - reap a toned and healthy body with no gym membership. Prepare your body for a new sport challenge.\u00a0<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is A Good 7 Day Workout Schedule?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Who said you can\u2019t work out every day? You can. <\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/\"><span style=\"font-weight: 400;\">The Center for Disease Control and Prevention <\/span><\/a><span style=\"font-weight: 400;\">recommends 150 minutes of moderate activity every week which includes brisk walking, bicycle riding, etc (< ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/","url":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/","name":"Weekly Workout Plan At Home - Reap A Toned And Healthy Body With No Gym Membership - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"\u2605 WEEKLY WORKOUT PLAN AT HOME \u27a4 Read the article to discover a weekly workout plan at home - reap a toned body with no gym membership.\u00a0","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/02\/shutterstock_1818577292-scaled.jpg","width":2560,"height":1707,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/weekly-workout-plan-at-home\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Weekly Workout Plan At Home &#8211; 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