🏠 Weekly Home Workout Calendar (No Equipment Needed)

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Here's a Weekly Home Workout Calendar (no equipment required), ideal for beginners to intermediate fitness levels. It focuses on full-body strength, cardio, core, and flexibility—balanced to build a sustainable fitness habit.

Day Workout Focus Duration Workout Plan
Monday Full-Body Strength 30 mins 🔸 Squats (3×15) 🔸 Push-ups (3×10) 🔸 Glute Bridges (3×15) 🔸 Plank (3×30 sec)
Tuesday Cardio & Core 25–30 mins 🔸 Jumping Jacks (3×60 sec) 🔸 High Knees (3×30 sec) 🔸 Bicycle Crunches (3×20) 🔸 Russian Twists (3×20)
Wednesday Active Recovery / Stretching 20 mins 🔸 Yoga or stretching: Downward Dog, Cat-Cow, Child’s Pose, Hamstring Stretch
Thursday Lower Body Focus 30 mins 🔸 Lunges (3×10 each leg) 🔸 Wall Sit (3×30 sec) 🔸 Calf Raises (3×20) 🔸 Side Leg Raises (3×15)
Friday Upper Body & Core 30 mins 🔸 Incline Push-ups (3×10) 🔸 Tricep Dips (3×10 using chair) 🔸 Superman Hold (3×30 sec) 🔸 Leg Raises (3×15)
Saturday Full-Body HIIT 25 mins 30 sec work / 15 sec rest for 3 rounds: 🔸 Jump Squats 🔸 Burpees 🔸 Plank to Push-up 🔸 Skaters
Sunday Rest or Light Movement — Optional: Go for a walk, light yoga, or just rest and recover 🧘‍♀️🛌



✅ How to Use This Calendar

  • Warm up before each session (5 mins: arm circles, leg swings, jumping jacks).

  • Cool down after each workout (stretch or yoga poses for 5 mins).

  • Stay hydrated and eat a balanced diet to support your goals.

Wanna know about 🧘‍♀️ Yoga: A Holistic Path to Health, Strength, and Inner Peace

🌿 Want to start today? Check our  Free Beginner’s Yoga Guide with 10 easy poses and a 7-day routine to begin your journey toward peace and wellness. 

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