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Jumpstart Your Fitness: A 7-Day At-Home Workout Plan for Complete Beginners

woman doing home workout plan with child as a beginner

Getting started on your fitness journey can seem daunting, especially for beginners. But the truth is, you don’t need a gym membership to start building strength and endurance. With our easy-to-follow 7-Day At-Home Workout Plan for Complete Beginners, you’ll discover how simple and enjoyable getting in shape can be.

What is a good weekly workout routine for beginners?

A good weekly workout routine for beginners should encompass a balance of cardio, strength training, flexibility exercises, and rest days. The goal is to engage different muscle groups, improve overall fitness, and allow ample time for recovery.

What is the best 7-day workout schedule?

A 7-day workout schedule provides structure and allows you to consistently work towards your fitness goals. Here is a sample of a balanced 7-day workout plan:

Day 1: Cardio (e.g., brisk walking, hiking any of Hong Kong’s amazing trails, or bike)
Day 2: Strength training (e.g., weights, bodyweight exercises like squats or lunges, or TRX)
Day 3: Active rest day (e.g., mobilizers, dynamic stretching, or yoga)
Day 4: Cardio
Day 5: Strength training
Day 6: Flexibility exercises (e.g., Pilates or yoga)
Day 7: Rest

Remember, consistency is key, and it’s okay to start slow and gradually increase intensity as your fitness improves.

What is a good workout schedule for beginners at home?

Starting your fitness journey at home? No problem. Your home workout schedule can mirror the 7-day workout plan we’ve provided above. Use your body weight for strength exercises or consider starting a structured program with a set timeframe like our PF Challenge for motivation, a great tool for those starting their fitness journey at home.

How do I make a 7-day workout plan?

Creating a 7-day workout plan involves selecting exercises for each day, keeping in mind to balance cardio, strength, and flexibility workouts. Here’s how you can create your at-home workout plan:

Identify Your Goals: Are you looking to build strength, lose weight, or increase endurance? Your goals will shape your workout routine.

Select Your Exercises: Choose exercises that you enjoy and can perform safely. Consider including a mix of cardio, strength, and flexibility exercises.

Schedule Your Workouts: Determine when you’ll workout. Morning, workout afternoon, evening—choose the best time for you.

Include Rest Days: Remember to schedule active rest days to allow your body to recover.

Don’t want to plan on your own?

Consider opting for short-term Personal Training to eliminate the guesswork or Group Personal Training to receive expert guidance and a workout plan customized to your needs.

Wrapping Up

Embarking on your fitness journey doesn’t have to be intimidating. With the right plan and tools, you can start working towards your health and fitness goals right from the comfort of your home. 

Remember, the key to a successful fitness journey is consistency, patience, and most importantly, having a blast during the process. So why wait? Start your 7-day workout plan today!