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7 Days Home Workout Plan to Achieve Your Fitness Goals

7 Days Home Workout Routine - Eligator Nutrition

Fitness is not a choice but a necessity, and the sooner we realize this, the sooner we can start working for better health. Do you want to get started with your fitness journey but have no idea what to follow? If yes, then you have found yourself the right article that will help you figure out a home workout plan. 

5 Step-Guide to a Fitness Program

5 Step-Guide to a Fitness Program home workout Plan by Eligator Nutrition

Before we discuss the home workout plan for men and women, let’s discuss five steps that can take you from a sedentary lifestyle to a fitness-forward one. 

1. First things first, measure your body to learn about your current body composition. It is not possible to measure progress unless you know the starting point. Hence, calculate your BMI, note down your specific body measurements, your pulse rate, etc. Once you know about these details, you can use them as benchmarks for your fitness journey.

2. Next, design your fitness program that is specifically suited to your personal goals. Planning is the first step for execution, and it can help you navigate the main areas of focus. For instance, think about your fitness goals, whether you want to get stronger, lose weight, or build stamina and focus on overall health. 

Once these goals are decided, you can incorporate your favorite physical activities into your daily routine to reach these targets. For example – when planning a home workout for women with a work-from-home job, you can include 10-minute walks around the house every few hours to increase step count and stay active. 

3. It’s time to act on your plans and begin the fitness program. Gather your basic equipment, including shoes, exercise equipment, or activity tracking device. You might want to try some machines in the nearest gym to learn about what equipment you should own and create a budget around it. 

4. As you embark on the fitness journey, start slow and build gradually. Don’t stress your body too much on the first day itself. You need to listen to your body, slowly build endurance, and then increase the workout intensity, daily step counts, etc. If you find it difficult to take out a dedicated time every day, you can break the time intervals throughout the day to reach the targets without feeling overwhelmed.

5. Lastly, check your progress, but don’t obsess over results every day. If you find yourself on the weighing machine every single day, it can create stress and might demotivate you. Fix a reasonable period, like checking weight every 5-6 weeks. Also, don’t forget to have a healthy, balanced, and nutrient-dense diet. 

See this also: How To Build A Body At Home – Easy Workouts And Tips

When Should You Workout 7 Days a Week? 

There is a lot of debate in the fitness world about the ideal number of workout days in a week. Most people recommend working 4 to 5 days a week, especially if you are a beginner. But if you are an athlete or an advanced-level bodybuilder, you can take one day a week to rest and recover. 

Here are some factors to consider while choosing to work seven days a week –

  • If you are training for 30 to 45 minutes per day and the intensity is light.
  • If you are getting ample sleep (7-8 hours) per day.
  • If you are eating a balanced diet and your macronutrient requirements are being fulfilled.

The Best 7-Day Home Workout Plan for Beginners 

While we talk about a dedicated home workout plan, the goal is to create a consistent exercise routine that can be followed in the long run. When it comes to fitness, consistency reaps the best, long-lasting results, and your workout routine should be based on this premise. 

Home Workout Plan for Men and Women – A Basic Idea

Targeted AreaExercise
Full Body- CardioWalk, Jog, Bike, Aerobics, Dance, mountain climbers, jumping jacks, burpees, jumping rope
Upper Bodybiceps curls, triceps dips, and chest presses, lateral raise, lat pull down, shoulder press, and reverse fly, Push-ups, pull-ups
Lower Bodysquats, deadlifts, and lunges, glute bridges, donkey kicks, side leg raises, calf raises
  • Monday – Cardio
Monday - Cardio in home workout plan by Eligator Nutrition

What better way to deal with the Monday blues than to have a blood-pumping cardio session? You should aim for 45 minutes of aerobic activity, like jogging, biking, walking, etc. The session should be done at a comfortable pace, and your heart rate should be between 64% and 76% of the maximum heart rate. 

A steady-state cardio session is known to improve stamina, heart and lung health, and blood circulation. This endurance workout provides more oxygen and nutrients to the working muscles, and you can either do the cardio activity in one go or break it down into smaller intervals throughout the day. 

  • Tuesday – Lower Body
Tuesday - Lower Body excercise by women - Eligator Nutrition

Strength workouts are super important and are a vital part of creating a home workout plan for women. A 2020 study reveals that engaging in muscle-strengthening activity for 2-3 hours a week can decrease the risk of dying from all causes. Studies have shown that women neglect strength workouts and swap them for cardio most of the time, which can lead to muscle loss in the 40s. Thus, it is important to focus on strengthening each body part. 

Lower body workouts, like squats, deadlifts, and lunges, can be a smart inclusion to your exercise regime. You can start with body weight and then gradually include dumbbells and kettlebells for best results. Make sure to include a 5-minute warm-up and cool-down session before and after your core workout to prevent injury. 

  • Wednesday – Upper Body and Core
Wednesday - Upper Body and Core - Eligator Nutrition

The next focus for your strength training session is your upper body and core. This includes biceps, triceps, and chest muscles, and you can perform a 45-minute workout session to focus on singular and compound movements. Exercises like biceps curls, triceps dips, and chest presses are a great addition to your upper body workout routine. It is recommended to start with ten reps of three sets and slowly increase the repetitions once you start building endurance. 

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  • Thursday – Active Rest and Recovery 
Thursday - Active Rest and Recovery - Eligator Nutrition

As mentioned above, it is recommended to take two days of rest per week, especially if you are just starting. Rest days are very underrated, but they are necessary for recovery and muscle-building. Not taking rest days can increase the risk of injury and muscle tissue damage. Taking a rest day after strength workouts can be a great way to give your muscles ample time to recover, which can lead to better muscle growth. If you still want to get some form of movement on your rest days, stretching exercises and slow walking can be a great way to rejuvenate your body and help it relax. 

  • Friday – Lower Body 

A home workout plan for men and women should focus on upper-body and lower-body exercises, and one easy way to incorporate this is to dedicate separate days so you can work on specific muscle groups. While following a lower body workout twice a week, one workout should be dedicated to the glutes. You can include exercises, like hinge movements and hip thrusts, that target the glutes. 

  • Saturday – Upper Body 
Saturday - Upper Body  - Eligator Nutrition

For the second upper body workout of the week, the focus should again be on the shoulders, back, and arms. Push-ups, pull-ups, and similar forms of movement can work your whole core along with the upper body. Some other exercises that work well include lateral raise, lat pull down, shoulder press, and reverse fly. Ten reps of each exercise is a decent intensity for beginners, and you can gradually build up on this as you become used to the weights. 

  • Sunday – Rest and Recovery 

Making Sunday an overall rest day from the office and a workout can be a great way to prepare your mind and body for the next week. Including Sunday as one of the two rest days per week is an ideal scenario for most people. If you still feel like working out, you can do light yoga, stretching, or breathing movements. 

It is also normal to take a complete rest day and focus on relaxing activities. This can create a mind-body connection that is healthy and ensures that your exercise regime doesn’t take a toll on you mentally. 

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Should You Take Supplements with a Home Workout Routine? 

Supplements are essential to bridge the nutritional gap even when you are doing workouts at home. For example – if the focus is on muscle-building, you need to increase your protein intake, which can be difficult through diet, and this is where supplements can help.

Here are a few supplements you can opt for to help you support your body through workout sessions –

  • Whey Protein – It can help fulfill the protein requirements and also promote muscle growth. You can go for the whey protein range provided by Eligator Nutrition, including 100% platinum whey and whey protein isolate. 
Eligator Whey protein ultra filtered
  • Pre-Workout Powder – If you find yourself struggling through a workout session or experiencing fatigue towards the end, you can try consuming pre-workouts. These can give you the right boost of energy and help build endurance. Eligator explosive pre-workout powder is one of the best on the market, and it can help you get through intense sessions with more energy. 
Best pre workout supplement by eligator Nutrition
  • BCAA/Aminos – Consuming amino acid supplements can help provide more nutrients to the muscles, which is needed during strength training. Supplements like creatine, l-arginine, and l-glutamine can be helpful with muscle recovery and better performance.
Eligator BCAA plus


You can find all these supplements at Eligator Nutrition All these products are created with safe and authentic ingredients and are available in different sizes and flavors. 

Thus, following a dedicated and consistent home workout plan is not as difficult as it sounds. It is also essential to treat the workout sessions as fun by including mood-boosting music or other activities that you enjoy, for example, dancing. Along with this, taking care of your diet is also crucial, as you can’t reach your fitness targets without providing your body with the proper nutrients and consuming the right amount of calories. 

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