🏠 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

"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

IBS vs. IBD: What’s the Difference and Why It Matters for Your Gut Health

 When your digestive system acts up, it’s easy to feel overwhelmed by acronyms and confusing diagnoses. Two common culprits behind chronic digestive issues are IBS (Irritable Bowel Syndrome) and IBD (Inflammatory Bowel Disease) . Though they sound similar, IBS and IBD are very different conditions — with different causes, treatments, and long-term effects on your health. If you're struggling with symptoms like bloating, abdominal pain, diarrhea, or constipation, understanding the difference between IBS and IBD is key to finding relief and managing your gut health effectively. Quick Overview: IBS vs. IBD Feature IBS (Irritable Bowel Syndrome) IBD (Inflammatory Bowel Disease) Type of Condition Functional GI disorder Chronic inflammation Causes Gut-brain interaction, stress, food sensitivity Autoimmune response Affects Colon (functionally) Anywhere in the GI tract Inflammation No Yes (visible in tests) Common Types IBS-C, IBS-D, IBS-M Crohn’s Disease, Ulcerative Colitis Diagnosis...
Read more

Time Management Hacks: How to Get More Done in Less Time

Image
In today’s fast-paced world, effective time management is essential for productivity, success, and maintaining a healthy work-life balance. Whether you’re a student, entrepreneur, or busy professional, learning how to manage your time efficiently can help you achieve more in less time . This guide covers the best time management hacks to boost your productivity and efficiency effortlessly. Why Is Time Management Important? Time is our most valuable resource, yet many struggle with managing it effectively. Poor time management leads to stress, missed deadlines, and burnout. On the other hand, mastering time management helps you: Improve focus and efficiency Reduce stress and procrastination Enhance work-life balance Achieve goals faster If you want to increase your productivity and make the most of your day , follow these proven time management strategies . Best Time Management Hacks to Increase Productivity 1. Plan Your Day with a Prioritized To-Do List Start each day by cr...
Read more