🏠 Weekly Home Workout Calendar (No Equipment Needed)

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. 

Comments

Post a Comment

Popular posts from this blog

Why people are unconscious about their health?

Image
Health is a precious gift💖 The gift nature has chosen for us. The worst fact is that people doesn't value this precious gift until they lose it.  The question arises why people doesn't take care of their health?  Why people are unconscious about their health? The answer probably lies in the human nature as human always knows the value of things when it is usually gone, no matter it's the health, wealth or people. They don't know the worth of precious things on time. They know their worth when they are gone and then they try each and everything to get them but usually it's too late.  Secondly, they are so busy in other stuff that they forget to find time for their health. They think that it's okay not giving time to health. They are so busy in getting luxuries of life. Since, most people have the mindset that they can get everything from money. So, there utmost efforts are just for earning money. They think that if they get ill then their earned money will help ...
Read more

"The Miracle of Hydration: How Water Can Improve Your Health and Vitality"

Image
  Water is essential to life. Every cell, tissue, and organ in your body requires water to function properly. Staying hydrated is important for maintaining good health, but many people don't realize just how much of a difference it can make. First and foremost, let's talk about the importance of staying hydrated. When you drink enough water, your body can function at its best. This includes things like regulating your body temperature, transporting nutrients and oxygen to your cells, and removing waste from your body. But what about the specific health benefits of staying hydrated? Let's take a look. Here are some of the ways that staying hydrated can improve your health and vitality: Boosts Energy Levels Do you ever feel tired and sluggish during the day? Staying hydrated can help with that. When you're dehydrated, your body has to work harder to perform its basic functions. This can lead to fatigue and a lack of energy. Drinking enough water can help to boost your ene...
Read more

10 AI Tools That Will Save You 10+ Hours a Week (Free and Paid)||Time-saving AI tools for professionals||Free AI tools for content creation||AI tools for small businesses||Best AI tools for productivity||How to save 10 hours a week with AI.

Image
In today’s fast-paced world, time is our most valuable resource. Whether you’re a busy professional, a student juggling deadlines, or an entrepreneur building a business, finding ways to save time can be a game-changer. Enter  AI tools  —your secret weapon for boosting productivity, automating repetitive tasks, and reclaiming your schedule.   In this blog, we’ll explore 10 AI tools  — both free and paid—that can save you 10+ hours a week . These tools are designed to streamline your workflow, enhance creativity, and help you focus on what truly matters. Let’s dive in!   #1. ChatGPT – Your AI-Powered Assistant   Best for : Content creation, brainstorming, and customer support.   Pricing : Free (with a premium version available).   ChatGPT is a versatile AI tool that can help you draft emails, write blog posts, generate ideas, and even answer customer queries. It’s like having a personal assistant available 24/7.   How...
Read more