Looking to start a fitness routine without any equipment? This 1-week plan is perfect for building strength and incorporating cardio, all from the comfort of your home. You’ll work up to 8,000 steps per day by increasing your daily steps by 10-15% weekly.
The Plan
Day 1: Full-Body Strength
- Bodyweight Squats: 3 sets of 12-15 reps
- Push-Ups (Knee or Full): 3 sets of 8-12 reps
- Glute Bridges: 3 sets of 12-15 reps
- Plank: 3 sets of 20-30 seconds
Cool-down: Stretching for 5 minutes
Day 2: Cardio (Walking)
Take a brisk walk outdoors for 20-30 minutes. If you’re not hitting 8,000 steps yet, aim to increase your step count by 10-15% this week.
Day 3: Core Focus
- Bicycle Crunches: 3 sets of 12-15 reps
- Leg Raises: 3 sets of 10-12 reps
- Side Plank (Each Side): 2 sets of 15-20 seconds
- Superman Hold: 3 sets of 10-15 seconds
Cool-down: Stretching for 5 minutes
Day 4: Cardio (Walking)
Add another 5-10 minutes to your walk and aim to beat your step count from Day 2.
Day 5: Lower Body Strength
- Lunges (Alternating Legs): 3 sets of 8-10 reps per leg
- Calf Raises: 3 sets of 12-15 reps
- Wall Sit: 3 sets of 20-30 seconds
- Bird Dog: 3 sets of 10 reps per side
Cool-down: Stretching for 5 minutes
Day 6: Cardio (Walking)
Push your walk to 30-40 minutes or increase your pace slightly. Track your step progress!
Day 7: Recovery and Reflection
Take a light walk or yoga session. Reflect on your progress and plan for next week’s step goal increase.
Exercise Descriptions
- Bicycle Crunches: Lie on your back, hands behind your head. Alternate bringing opposite elbow to knee in a pedaling motion.
- Bird Dog: Start on all fours. Extend one arm and the opposite leg simultaneously, keeping your back flat. Switch sides.
- Bodyweight Squats: Stand with feet shoulder-width apart. Lower hips back and down like sitting in a chair, then return to standing.
- Calf Raises: Stand on a flat surface. Rise onto the balls of your feet, hold briefly, and lower back down.
- Glute Bridges: Lie on your back, knees bent, feet flat on the floor. Lift hips until your body forms a straight line from shoulders to knees.
- Leg Raises: Lie flat on your back, legs extended. Lift legs until perpendicular to the floor, then lower them without touching the ground.
- Lunges: Step forward with one leg, lowering hips until both knees are at 90-degree angles. Push back to standing and switch legs.
- Plank: Hold a push-up position, keeping your body straight from head to heels. Avoid sagging hips or arching your back.
- Push-Ups: Place hands shoulder-width apart. Lower chest to just above the ground, then push back up. Modify by doing push-ups on your knees.
- Side Plank: Lie on your side, supporting your body with your forearm and feet. Keep hips lifted and body straight.
- Superman Hold: Lie on your stomach, arms extended forward. Lift arms, chest, and legs simultaneously, holding briefly before lowering.
- Wall Sit: Press your back against a wall and lower into a sitting position, thighs parallel to the ground. Hold the position.
