5 Day At Home Workout Routine
No gym access? No problem. This 5 day at home workout plan will help you build a stronger, leaner body using only your bodyweight. Each day focuses on different muscle groups to keep your training balanced and effective. You can do these workouts anywhere without any equipment.
This program will target your entire body with different intensity so you can get stronger while staying lean.
We've made two different training plans, one for women and one for men. They both will contain the same training volume, but they will target different muscle groups on different days.
The workouts will have a similar structure:
- 1 big circuit split into
- 3 sections
- 9 exercises
- 20 secs per exercise
- 1 min of rest between each section
- Repeat 5 times or more
Don't hesitate to adjust the workouts if necessary.
This at home workout routine for women is structured as follows:
You can follow this at-home workout routine for women in our app:
- Glute Bridge (20 sec)
- Jump Squat (20 sec)
- Calf Raise (20 sec)
- Rest (1 min)
- Alternate Double To Single Leg Glute Bridge (20 sec)
- Alternate Single Leg Jump To Calf Raise (20 sec)
- Side Leg Lateral Raise (20 sec)
- Rest (1 min)
- Squat To Alternate Side Abduction (20 sec)
- Slide Lunge With Floor Touch (20 sec)
- Glute Bridge Hold (20 sec)
- Rest (1 min)
- Knee Push Up (20 sec)
- Bird Dog With Lateral (20 sec)
- Superman (20 sec)
- Rest (1 min)
- T Push Up (20 sec)
- Reverse Snow Angel (20 sec)
- Floor Tricep Dip (20 sec)
- Rest (1 min)
- Bear Crawl Shoulder Tap (20 sec)
- Down Dog To Push Up Release (20 sec)
- Superman Hold (20 sec)
- Rest (1 min)
- Straight Leg Hip Raise (20 sec)
- Hip Roll (20 sec)
- Alternate Double To Single Leg Glute Bridge (20 sec)
- Rest (1 min)
- Overhead Crunch (20 sec)
- Reverse Snow Angel (20 sec)
- Alternate Oblique Crunch (20 sec)
- Rest (1 min)
- Plank (20 sec)
- Plank Hip Roll (20 sec)
- Bow Pose (20 sec)
- Rest (1 min)
- Burpee (20 sec)
- Lunge (20 sec)
- Calf Raise Toes Out (20 sec)
- Rest (1 min)
- Alternate Double To Single Leg Glute Bridge (20 sec)
- Lying Hip Abduction (right side) (20 sec)
- Lying Hip Abduction (left side) (20 sec)
- Rest (1 min)
- Squat To Feet Jack (20 sec)
- Side Sweep Glute Kickback (right side) (20 sec)
- Side Sweep Glute Kickback (left side) (20 sec)
- Rest (1 min)
- Jumping Jack (20 sec)
- Full Plank Shoulder Tap (20 sec)
- Air Bike (20 sec)
- Rest (1 min)
- Burpee (20 sec)
- Dive Bomber Push Up (20 sec)
- V Sit Leg Raise (20 sec)
- Rest (1 min)
- High Knee (20 sec)
- Cocoon (20 sec)
- Plank To Full Plank (20 sec)
- Rest (1 min)
This at home workout routine for men is structured as follows:
You can follow this at-home workout routine for men in our app:
- Push Up (20 sec)
- Reverse Snow Angel (20 sec)
- Floor Tricep Dip (20 sec)
- Rest (1 min)
- Pike Push Up (20 sec)
- Alternate Superman (20 sec)
- T Push Up (20 sec)
- Rest (1 min)
- Tiger Bend Push Up (20 sec)
- Bear Crawl Shoulder Tap (20 sec)
- Superman Hold (20 sec)
- Rest (1 min)
- Squat To Alternate Leg Kickback (20 sec)
- Jump Lunge (20 sec)
- Calf Raise (20 sec)
- Rest (1 min)
- Jump Squat (20 sec)
- Side Lunge With Floor Touch (20 sec)
- Alternate Single Leg Glute Bridge (20 sec)
- Rest (1 min)
- Reverse Cross Lunge (20 sec)
- Side Leg Lateral Raise (right side) (20 sec)
- Side Leg Lateral Raise (left side) (20 sec)
- Rest (1 min)
- Suitcase Crunch (20 sec)
- Leg Raise Side To Side (20 sec)
- Alternate Lateral Superman (20 sec)
- Rest (1 min)
- Tuck Crunch (20 sec)
- Crab Toe Touch (20 sec)
- Glute Bridge To Diagonal Reach (20 sec)
- Rest (1 min)
- Bird Dog Plank (20 sec)
- Side Plank (right side) (20 sec)
- Side Plank (left side) (20 sec)
- Rest (1 min)
- Body Up (20 sec)
- Hand Release Push Up (20 sec)
- Superman Pull (20 sec)
- Rest (1 min)
- T Push Up (20 sec)
- Reverse Snow Angel (20 sec)
- Bird Dog Full Plank (20 sec)
- Rest (1 min)
- Down Dog To Push Up Release (20 sec)
- Floor Tricep Dip (20 sec)
- Superman Hold (20 sec)
- Rest (1 min)
- Alternate Single Leg Glute Bridge (20 sec)
- Burpee (20 sec)
- Leg Pull In To V Sit (20 sec)
- Rest (1 min)
- Squat (20 sec)
- Double Leg Butt Kick (20 sec)
- Leg Raise Side To Side (20 sec)
- Rest (1 min)
- Side Leg Lateral Raise (20 sec)
- Superman Pull (20 sec)
- Plank (20 sec)
- Rest (1 min)
This program helps you get a well-structured workout schedule, but it doesn't mean you can't change it.Here are a couple of changes you could make:
- Increase the time from 20 seconds to 30 seconds
- Decrease the number of rounds of this circuit to three
- Increase the number of rounds of this circuit to five
- Change exercises
- ...
Frequently Asked Questions
Yes, you can build strength and endurance with at-home workouts by following a structured plan that targets different muscle groups throughout the week. This 5-day plan uses bodyweight exercises, ensuring a balanced and effective routine without the need for equipment.
The 5-day at-home workout plan is structured into circuits with three sections, each containing nine exercises. Each exercise is performed for 20 seconds with a minute of rest between sections, and the circuit is repeated at least five times for optimal results.
You can track your progress by using the Gymaholic App, which allows you to follow the at-home workout routine and record your performance over time, helping you stay motivated and on track with your fitness goals.
No, this workout plan is designed to be performed without any equipment, using only your bodyweight. It provides a convenient way to build strength and endurance at home or anywhere with enough space to move.
The plan includes two rest days per week, on Day 6 and Day 7, to allow your muscles to recover and prevent overtraining. Rest days are crucial for muscle repair and overall progress in your fitness journey.
Yes, you can modify the exercises to suit your fitness level. It's important to listen to your body and adjust the intensity or duration of exercises to avoid injury while still challenging yourself to improve.