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7-Day Workout Plan (30 Minutes Each Day)

Jump start your fitness journey with this simple 7-day workout plan! Build muscle with easy-to-follow daily workouts. This is a complete workout routine that’s perfect for busy lifestyles.

As a certified personal trainer and mom of three, I know how difficult it can be to prioritize fitness when you’re juggling work, life and everything in between. That’s why I’ve designed the best weekly workout plan at home that’s effective and realistic.

My 7-day workout program offers a balanced approach that aligns with the CDC’s recommendations: 150 minutes of moderate-intensity physical activity and at least two strength training workouts each week. 

This split training routine includes upper body days, lower body days and full body days. You’ll build lean muscle mass through dedicated strength training workouts and burn calories through HIIT cardio sessions. This combination will promote muscular hypertrophy, boost your metabolism, facilitate weight loss and improve your cardiovascular health.

While this weekly workout plan is a fantastic starting point, it’s important to incorporate progressive overload and variety into your split training workout routine in order to see the best results. You can implement progressive overload by increasing the weight or resistance used, increasing the number of repetitions or sets, decreasing rest periods and increasing the difficulty of the exercises you perform.

To maximize results, alternate this 7-day workout plan with a 5-day split or 14-day challenge to ensure variety in your training. Keep in mind that a balanced diet is also essential to overall fitness and health. Make sure that you get enough carbs, healthy fats and protein to keep you energized. I recommend following a high-protein meal plan to support your home workouts.

Who This Workout Program Is Ideal For

• Those seeking to build strength in all major muscle groups (in the upper body, lower body and abs).
• Individuals aiming to challenge their heart rate and improve cardiovascular endurance.
• People looking to increase core strength, flexibility and mobility.
• Those interested in combining weightlifting and high-intensity cardio workouts.
• Individuals desiring to burn calories, lose weight and reduce fat at home.
• Those who wish to establish a solid at-home fitness routine within one week.

Modifications are offered in each of the daily workouts to make this workout plan accessible for any fitness level. If you’re a beginner, you can build muscle by focusing on bodyweight exercises and light weights. I’d recommend starting with my beginner workout plan and progressing to a more advanced split training workout plan. If you need modifications for pregnancy, check out my pregnancy workout plans.

Week-Long Workout Schedule

Day 1: 30-Minute Lower Body Strength Training

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Link: 30-Minute Lower Body Workout

Day 2: 35-Minute Upper Body Strength Training Workout (Push Day)

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Link: 35-Minute Push Day Workout
• Pregnancy Modification: This advanced arm workout can be modified by adding an incline to planks and push-ups. Alternatively, you may substitute this 25-Minute Prenatal Arm Workout.

Day 3: 30-Minute Active Recovery (Yoga Sculpt) or 10-Minute Full Body Stretch

• Workout Time: 10-30 Minutes
• Equipment: Optional light dumbbells 
• YouTube Links: 30-Minute Yoga Sculpt OR 10-Minute Full Body Stretch
• Pregnancy Modification: The yoga sculpt workout requires a fair amount of core strength, crunches and twisting. I’d suggest substituting this 30-Minute Prenatal Yoga.

Day 4: 30-Minute Lower Body Strength Workout

• Workout Time: 30 Minutes
• Equipment: Dumbbells and optional mini loop resistance band 
• YouTube Link: 30-Minute Leg Workout
• Pregnancy Modification: If lunges aren’t comfortable, substitute Romanian deadlifts or glute bridges. Alternatively, try this 30-Minute Leg Workout (No Lunges).

Day 5: 30-Minute Back Workout and 5-Minute Ab Workout

• Workout Time: 35 Minutes
• Equipment: Dumbbells
• YouTube Links: 30-Minute Back Workout For Women AND 5-Minute Abs Workout
• Pregnancy Modification: Substitute this 25-Minute Prenatal Back and Bicep Workout for the back workout. I’d also recommend substituting this 10-Minute Pregnancy Ab Workout.

Day 6: 20-Minute Full Body HIIT and 10-Minute Barre Core

• Workout Time: 30 Minutes
• Equipment: Dumbbells
• YouTube Links: 20-Minute Full Body Workout AND 10-Minute Barre Core Workout
• Pregnancy Modification: Substitute this 30-Minute Low Impact HIIT Workout for a pregnancy-friendly option. I’d also recommend substituting this 10-Minute Pregnancy Ab Workout.

Day 7: 10-Minute Full Body Stretch or 10-Minute Foam Roll

• Workout Time: 10 Minutes
• Equipment: Optional foam roller 
• YouTube Links: 10-Minute Full Body Stretch OR 10-Minute Foam Roll Routine

FAQs

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Note: Before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

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