Beginner Home Workout Plan (No Gym, 7-Day Routine)

Intro
Starting a new fitness journey can be overwhelming. To keep it simple, here’s a 7-day beginner workout plan that you can follow from home — no equipment, no gym, just consistency.

 
🗓️ Day-by-Day Breakdown
Day 1 – Full Body Basics

15 squats
10 wall push-ups
20-sec glute bridges
1 min marching in place
✅ Repeat 2x
Day 2 – Core Starter

10 crunches
10 leg lifts
20-sec plank hold
✅ Repeat 2x
Day 3 – Active Recovery

15 min brisk walk
Light stretching
Deep breathing
Day 4 – Lower Body Burn

20 lunges (10 each leg)
15 squats
20-sec wall sit
✅ Repeat 2x
Day 5 – Upper Body Focus

10 wall push-ups
20-sec arm circles
15 chair dips
✅ Repeat 2x
Day 6 – Core & Cardio

10 mountain climbers (slow pace)
20-sec plank
1 min march in place
✅ Repeat 3x
Day 7 – Stretch & Reflect

Full body stretch (10 mins)
Reflect on the week
Set next week’s goals
 
🧠 Tips for Success
Rest 1–2 mins between rounds
Stay hydrated
Track your progress (printable tracker coming soon)
Don’t stress perfection — just move daily
 
💡 Pro Tip: Add variety each week to keep it fresh. This plan builds the habit, not just muscles.

 
📥 Coming Soon:
“Free 4-Week Beginner Workout Calendar + Tracker”
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