7 Simple Daily Workout Plans to Do at Home Without Multiple Equipment
Written by Pakhi Rewri | October 14, 2025
Introduction
Staying fit is not just necessary for one's physical health, but also their mental health and emotional regulation. As per the Cold Spring Harbor, exercise can significantly improve one's mental health and motivation levels. It may make a person feel better, tone their muscles and provide them immunity against a lot of health problems. It may also enhance better weight management and overall lifestyle of a person.
However, staying fit doesn't mean that one has to burn tons of money on monthly gym membership. Well, these can be an attractive option, one can stay effective at minimal or negligible effects by working out at home. For the same, one can find a properly structured workout routine for every day of the week in this article.
7 Day Simple Workout Plan To Do Without Equipment
For people who want to stay fit without investing any money, there are a plethora of options other than paid gyms. One can simply work out at home and stay committed to the process to see visible results. This is a great way of saving money and looking after one's health. Here is a compiled seven days simple workout plan.
Cardio Day
One can start their week with a series of cardio exercises to energise the body and get moving. This can include activities such as jogging, jumping, jacks, high knees, and even dancing to one's favourite music. One can aim for at least 30 minutes of continuous exercise. This can be just jogging or a mixture of all the exercises listed above. Remember to take deep breaths in between and drink lots of water. If one feels tired, then put a stop to exercise and resume after sometime.
Core Strength Day
The next day is about training the abs and strengthening one’s core muscles. One can start with exercises like mountain climbers, Russian twist, planks and bicycle crunches. Three sets of each exercise can be an ideal target. One can have 10 to 12 repetition per set. This would just require a simple yoga mat at home to complete the exercise. Remember that during core exercise exercises pharma, all the strain is put on the core muscles to tone them. Hence, one has to take care of their posture to ensure that they are doing it the right way.
Lower Body Burn Day
On this day, one can target their lower body to tone the muscles and reduce the fat. It involves the engagement of lute muscles, hamstrings, and quads. Squats, lunges, glued bridges, and CAF phrases can be a great option. One can aim for at least 12 to 15 repetition of each of these exercises. Three sets of 12-15 repetitions are enough for a day for each exercise. For people who have just started to work out, these can be a bit high intensity. Depending on one's fitness, one may decrease or increase the number of reps.
Upper Body Sculpt Day
The upper body sculpting day is specifically dedicated to the upper body such as the triceps, shoulders and biceps. For the same, one can do exercises like tricep dips, push-ups, shoulder presses, and bicep curls. Again three sets of 10 to 12 repetition for each exercise would be enough. Remember to not push one's body beyond the tolerable limit as it may lead to muscle damage. It's important to keep sipping on water in between the exercise repetitions.
Full Body HIIT Day
A high intensive interval training will involve a session where one indulges in training all their body muscles. One can keep alternating between exercises such as mountain, climbers, burps, squad jumps in plank jacks. Each of these exercises needs to be performed for at least 30 seconds. One can take a 10 second rest in between and then complete the other three rounds. This is a workout that indulgences all the muscles of the body and trains and may be beneficial for people who want to lose a lot of weight.
Flexibility and Balance Day
Other than strengthening the muscles, it is also essential to focus on flexibility and balance. This can be achieved with the help of Yoga, Pilates, and stretching exercises. For the same, one can start by doing some simple yoga such as Vrikshasana and Halasana followed by more complex asanas. Pilates can also be done at home by following YouTube tutorials. Regular stretching may also be beneficial in improving one's flexibility.
Active Rest Day
This is the day specifically dedicated to giving one's body a chance to recover. On this day, one can indulge in light form of workout such as going for a swim, walk or cycling in the evening. Light stretching or warmup exercises can also be a good idea. This day is essential to prevent any kind of muscle soreness. It may also help the body recover from the rigorous six day workout series. If needed, one can totally skip on working out on this day.
Conclusion
Consistency is one of the key metrics in deciding one's progress in terms of their workout. As per once subjective requirements, they may adjust the intensity and duration of their workout. It's important to listen to one's body and its requirements to prevent any serious injuries.