10 Weekly Workout Routines at Home

These 10 weekly workout routines at home are a rotation to choose from, not 10 hard sessions to squeeze into seven days. Pick three strength routines, one or two cardio routines, and one mobility routine each week to cover your major muscle groups, get your heart rate up, and leave time to recover.

That mix can help you meet weekly activity targets without special equipment or a gym. Below you will find each routine with exact moves, reps, and rest, plus sample weeks for three, four, and five training days so you can start at the level that fits your schedule.

How to Turn 10 Routines Into One Week

Choose 5 to 6 routines per week and repeat the same weekly pattern for at least two weeks before you change it. Consistency with a smaller rotation beats doing all 10 routines once and stopping.

Repeat a strength routine only after the muscles it trained have had rest. Mayo Clinic advises resting one full day between exercising each specific muscle group, because recovery is part of how muscles adapt to training according to Mayo Clinic strength training guidance.

Safety note: This plan is for generally healthy adults. If you have not exercised for some time, have a medical condition, chest pain, uncontrolled blood pressure, a recent injury, or you are pregnant or recently postpartum, speak to your GP or clinician first, as the NHS physical activity guidelines for adults aged 19 to 64 advise. Stop a move that causes sharp pain, dizziness, or pain that changes how you move, and choose the easier version or skip it that day.

Week type	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
3-day starter	Full-Body Strength A	Rest or walk	Low-Impact Cardio	Rest or walk	Full-Body Strength B	Mobility and Recovery	Rest
4-day default	Full-Body Strength A	Low-Impact Cardio	Rest	Lower-Body and Glutes + Core and Balance	Rest	Dumbbell or Band Full-Body	Rest
5-day option	Full-Body Strength A	Interval Cardio	Upper-Body Push and Core	Rest or Mobility	Lower-Body and Glutes	Core and Balance or walk	Rest

Use the 3-day version if you are returning after a break. Use the 5-day version only if sleep, soreness, and energy stay normal on the 4-day version for two weeks.

What Counts as Enough Each Week

A balanced week needs aerobic activity, muscle-strengthening activity, and rest, not just more workouts. The WHO physical activity guidance recommends adults do at least 150 to 300 minutes of moderate-intensity aerobic activity per week, or 75 to 150 minutes of vigorous-intensity activity, or an equivalent mix, plus muscle-strengthening activities involving all major muscle groups on 2 or more days a week.

Moderate intensity means you can talk but not sing. Vigorous intensity means you can say only a few words before you need a breath. Walking, household activity, and short mobility sessions count toward your total movement, but they do not replace strength work.

For strength, the CDC guidance on what counts as muscle-strengthening activity says to work the legs, hips, back, chest, abdomen, shoulders, and arms, aiming for 8 to 12 repetitions per set, at least 1 set per exercise, and 2 to 3 sets for more benefit, working to the point where another repetition would be hard without help. That standard is the target for the routines below, scaled to your level.

The 10 Weekly Workout Routines at Home, Explained

Warm up for 3 to 5 minutes before each routine with marching in place, easy sit-to-stands, arm circles, and gentle knee lifts. Work at a pace where the last 2 reps of a set feel hard but your form stays clean. Rest 30 to 60 seconds between exercises unless the routine says otherwise.

1. Full-Body Strength A

This is your default starter routine because it covers squat, push, hinge, and core in one session.

Do 2 to 3 rounds of: sit-to-stand or bodyweight squat for 8 to 12 reps, wall, counter, or floor push-up for 6 to 12 reps, glute bridge for 10 to 15 reps, backpack row for 8 to 12 reps per side, and dead bug for 6 to 8 reps per side. For sit-to-stand, the NHS strength exercises advise using a solid, stable chair without wheels, sitting with feet flat, and aiming for 5 reps to start, building up slowly.

2. Full-Body Strength B

Use this routine two or three days after Routine 1 so the same muscles are not trained hard on back-to-back days.

Do 2 to 3 rounds of: supported reverse lunge for 6 to 8 reps per leg, hands-elevated push-up for 6 to 12 reps, hip hinge with a backpack or light weight for 8 to 12 reps, calf raise for 10 to 15 reps, and bird dog for 6 to 8 reps per side. Hold a chair or wall for balance on lunges if you need it, because balance support lets you train the legs without turning the set into a fall risk.

3. Upper-Body Push and Core

This routine trains chest, shoulders, and triceps, which are the pushing muscles, plus the trunk muscles that keep your ribs and pelvis steady.

Do 2 to 3 rounds of: push-up at your level for 6 to 12 reps, pike push-up or overhead press with light weights for 6 to 10 reps, close-grip push-up from knees or on a counter for 6 to 10 reps, and forearm plank for 20 to 40 seconds. Choose the push-up version you can lower with control, since a harder version done for 2 poor reps trains less than an easier version done well for 10 reps.

4. Lower-Body and Glutes

This routine focuses on legs and hips without requiring jumps or heavy weights.

Do 2 to 3 rounds of: bodyweight squat or goblet squat for 8 to 12 reps, glute bridge or floor hip thrust for 10 to 15 reps, supported split squat for 6 to 8 reps per leg, step-up onto a low, stable step for 6 to 8 reps per leg, and standing calf raise for 10 to 15 reps. Keep knees tracking in line with toes and keep the whole foot on the floor, because that position loads the leg more evenly and is easier to control at home.

5. Low-Impact Cardio

This routine raises your heart rate without jumping, so it suits beginners, shared floors, and sore joints on a given day.

Work for 40 seconds and rest for 20 seconds, for 3 to 4 rounds of: march in place with arm reach, step touch side to side, low step-up or step-back, standing knee lift, and shadow punching at a steady pace. Aim for moderate intensity for 20 to 30 minutes total, including your warm-up walk. If you can sing, speed up slightly; if you cannot talk, slow down.

6. Interval Cardio

This routine is the vigorous option in the rotation, so use it at most once or twice a week and not on the day after a hard lower-body session.

Work for 30 seconds and rest for 30 to 60 seconds, for 3 rounds of: fast march or jog in place, squat to calf raise, mountain climber at a speed you can control, and lateral step with reach. Choose low-impact swaps, such as step-outs instead of jumps, if your knees, ankles, or pelvic floor do not tolerate impact. Short vigorous sessions can contribute to your weekly total, but they are not required if moderate activity already fills it.

7. Core and Balance

Core training here means training the muscles that resist movement, not doing hundreds of crunches.

Do 2 to 3 rounds of: dead bug for 6 to 8 reps per side, side plank from knees or feet for 20 to 30 seconds per side, glute bridge march for 6 reps per side, single-leg balance for 20 to 30 seconds per side near support, and slow calf raise for 10 reps. Balance work is easier to improve when you practise it while fresh, so do this routine on its own or after cardio, not at the end of a hard leg day when you are already fatigued.

8. Dumbbell or Backpack Full-Body

This routine adds load when bodyweight moves feel too easy for 12 reps with good form.

Do 2 to 3 rounds of: goblet squat for 8 to 12 reps, Romanian deadlift for 8 to 12 reps, floor press for 8 to 12 reps, one-arm row for 8 to 12 reps per side, and overhead press for 6 to 10 reps. Use a weight that tires the muscles after about 12 to 15 repetitions, following Mayo Clinic strength training guidance. Fill a backpack evenly and hold it close to your body if you do not have dumbbells.

9. Resistance Band Full-Body

Bands give you a pulling option at home, which is the movement pattern bodyweight plans leave out most often.

Do 2 to 3 rounds of: band row anchored at chest height for 10 to 15 reps, band chest press for 8 to 12 reps, band Romanian deadlift for 10 to 12 reps, band pull-apart for 10 to 15 reps, and Pallof press for 8 reps per side. Check bands for tears before each use and anchor them only to a closed door or fixed object that will not move, because a band that slips under load can snap toward your face.

10. Mobility and Recovery

This routine keeps joints moving through ranges you use in strength work, and it counts as an active recovery day rather than a day off from movement.

Spend 8 to 12 minutes moving slowly through: cat-cow for 6 reps, open-book thoracic rotation for 5 reps per side, half-kneeling hip flexor stretch for 30 seconds per side, hamstring sweep for 6 reps per side, ankle rock for 8 reps per side, and deep breathing in a comfortable position for 1 minute. Move to mild stretch, not pain, because forcing range when you are sore does not speed recovery.

How to Choose Based on Equipment, Time, and Joints

Pick the routine that matches what you have today, not the routine you plan to buy equipment for later. The best choice for a given day is the hardest version you can do with clean form and no sharp pain.

If this fits you	Start with	Avoid for now	Why
No equipment, beginner	Strength A, Strength B, Low-Impact Cardio	Interval jumps, deep lunges	Bodyweight and a chair cover all major groups as you learn form
One pair of dumbbells or a backpack	Dumbbell Full-Body, Lower-Body and Glutes	Adding load every session	Small, steady load increases are easier to recover from
Bands only	Band Full-Body, Upper-Body Push and Core	Unanchored band rows	Bands solve the pulling problem if the anchor is secure
Knee or joint sensitivity	Low-Impact Cardio, Mobility, chair-based Strength A	Jumps, deep split squats	Low impact and support reduce load while you build strength
Only 15 to 20 minutes	Strength A or Core and Balance, 2 rounds	Trying to fit a full 40-minute session	A shorter completed session maintains the habit and the stimulus

Split squat form, demonstrated by Get Exercise Confident

How to Progress After the First Two Weeks

Progress one variable at a time: reps first, then sets, then load or difficulty. The ACSM position stand on progression models in resistance training recommends novice loads in the 8 to 12 repetition maximum range, training 2 to 3 days per week, and a 2 to 10% load increase when you can perform 1 to 2 repetitions over your target.

In practice, that means if a move was 2 sets of 8 reps in week 1, aim for 2 sets of 10 reps in week 2, then 3 sets or a harder version in week 3 if form held. If reps drop, sleep is poor, or soreness lasts more than 72 hours and affects daily tasks, repeat the previous week instead of progressing. Progress is not linear every week, and repeating a week is still training.

Mistakes That Make a Home Plan Stop Working

These problems are common because a home plan has no coach watching form or load.

Doing all 10 routines hard in one week, then needing a full week off. Fix it by using the sample weeks above and keeping at least one full rest day.
Skipping pulling moves because push-ups are easier to set up. Fix it by keeping a row in Strength A, Strength B, and the band or backpack routine.
Changing routines every session so nothing gets practised. Fix it by repeating the same weekly pattern for two weeks and tracking reps.
Adding jumps or load before the basic version is steady. Fix it by mastering sit-to-stand, supported lunge, and an elevated push-up first.
Training through sharp pain to finish a set. Fix it by stopping that move, choosing a pain-free range or easier version, and seeking care if pain persists, recurs, or follows an injury.

Weekly Routine Questions, Answered Straight

Do I need to do all 10 routines every week?

No, you rotate them across one to two weeks. Doing 5 to 6 per week covers strength, cardio, core, and mobility while leaving recovery days, which is the structure that makes the plan repeatable.

Can I do these routines with no equipment?

Yes, Routines 1 to 7 and 10 can be done with bodyweight, a stable chair, and floor space. Add a backpack or bands only when bodyweight sets of 12 reps feel controlled and you need more resistance to reach the hard last reps.

How long should each routine take?

Most strength routines take 25 to 40 minutes for 2 to 3 rounds, cardio takes 20 to 30 minutes, and mobility takes 8 to 12 minutes. A 15-minute, 2-round version still counts for that day if time is short, because total weekly activity is what the guidelines measure.

What if I am sore for two days after a routine?

Mild muscle soreness for 24 to 48 hours can occur after new or harder training, especially in the legs. Walk, do the mobility routine, and train a different muscle group next, and reduce reps or load if soreness changes your form or daily movement.

When should I replace a routine instead of pushing through?

Replace it that day if a move causes sharp pain, if balance feels unsafe even with support, or if you are ill with symptoms below the neck such as chest congestion or fever. Choose mobility or rest, and return to the easiest version when symptoms have settled.

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How This Guide Was Put Together

This guide was put together based on the WHO physical activity recommendations, CDC guidance on muscle-strengthening activity, NHS home strength exercises and adult activity guidelines, Mayo Clinic strength training guidance, and the ACSM position stand linked above. No personal testing, expert interviews, or individual results are claimed.