The Ultimate 7 Day Workout Plan

Looking for a quick 7 day workout plan that you can do from your own home? Don’t miss out on your training, check out this 7 day high intensity workout plan! No gym or equipment required just your willing self and some motivation!

These 7 day workout plan are designed to target all your muscles, boost your metabolism, trim your thighs, and flatten your belly. By performing these exercises you’ll change your body completely.

Follow this once-a-day exercise plan for the next month. Track your progress to see the positive changes to your body and overall fitness level. Just make a bit of an effort and you won’t regret.

Here’s what you’ve to do:

Triceps Dips

When doing tricep dips roll your shoulders back, open the chest, keep your neck nice and tall and place your hands underneath your shoulders. Inspire as you bend your elbows and breathe out as you extend the elbows and lift yourself back up.


Keep your back straight and your core engaged at all times and maintain a natural and regular breathing pattern throughout the exercise. If done incorrectly, burpees can put your body at high risk of injury.

Wall Sit

As doing the wall sit keep your legs bent at a 90-degree angle, align your knees with your ankles and maintain your thighs parallel to the floor. Breathe slow, face front, keep your hands on the hips and your back pressed against the wall.

Russian Twists

Keep your back straight at all times and twist your torso only from the ribs up. If you are a beginner, keep your heels on the floor and, if you are more advanced, bring your legs up and cross them. Breathe out as you twist your torso.

Now that the basics have been covered let’s get into the 7 day workout plan. This program can be done anywhere. Now get ready to burn fat and build muscle.


5 Push Ups
25 Burpees
10 Sit Ups
20 Jumping Jacks
60 Sec. Wall Sit
15 Tricep Dips
40 Sec. Plank
30 Squats


10 Squats
25 Lunges
15 Push Ups
30 Crunches
5 Burpees
40 Sec. Wall Sit
20 Butt Kicks
35 Sit Ups


25 Sec. Plank
30 Squats
40 Crunches
15 High Knees
10 Russian Twists
5 Push Ups
20 Lunges
35 Tricep Dips


35 Sec. Wall Sit
20 Crunches
10 Push Ups
30 Sit Ups
25 High Knees
40 Sec. Side Plank
15 Russian Twists
5 Squats


40 Burpees
15 Jumping Jacks
20 Crunches
35 Squats
5 Russian Twists
30 High Knees
10 Butt Kicks
25 Sec. Side Plank

Saturday / Sunday: Reset

The Ultimate 7 Day Workout Plan

7 Day Workout Plan

Each daily workout includes a different set of body weight exercises and compound movements designed to improve your fitness and strength! So stop making excuses and get one step closer to your goal.