Coming up with a weekly workout plan can be intimidating. How should you split your time between cardio, strength training, and stretching? How hard should you push yourself? And how many rest days should you take?
To make life easier, we’ve crafted a 7-day workout plan that covers all your bases. If you’re looking for a simple, effective way to get in cardio, hit every muscle, and stay limber, you’ll find everything you need in this weekly workout. The plan offers:
The workout routine features three days of cardio, three days of strength training, and seven days of stretching. You can switch the days around to suit your schedule, but keep a day between strength training sessions so your muscles can rest and recover.
If six workouts a week sounds like too much, drop a cardio day, a strength day, or both so you’re getting in four or five workouts instead. You can always increase the weight or the cardio intensity to keep yourself challenged. No matter what, try to stretch every day to increase mobility and set yourself up for success.
Monday, Wednesday, Friday: Cardio
Aim for 20 to 25 minutes of cardio exercise three days a week. If that sounds like too much, turn Wednesday into a low-stress cardio day—go for a light jog, take a walk, or simply dance around your house.
Perform each of the following exercises for 40 to 45 seconds, resting for 15 to 20 seconds before starting the next one. Repeat this circuit three to four times, and rest for 1 to 2 minutes between circuits.
Sumo Squat Jumps
Start in a squat, with your feet slightly beyond your hips and your toes facing out. Then, jump up, straightening your legs and bringing your feet closer together. Try to land in your original squat, and repeat.
Lateral Skater Jumps
Stand with your feet together, keeping your toes facing forward and your knees slightly bent. Jump to the left with your left leg, and put your right foot behind it—like you’re doing a curtsy. Repeat the move on the other side, jumping with your right leg and following with your left. Continue jumping from side to side at a quick pace.
High Knees to Heel Taps
Stand with your chest lifted. Hop onto your right foot and bring your left knee toward your chest. Then hop onto your left foot and bring your right knee toward your chest. Alternate feet, bringing each knee to your chest four times.
Then, switch to heel taps. Hop onto your right foot, and kick your left foot toward your butt. Then hop onto your left foot, and kick your right foot toward your butt. Alternate feet, doing four heel taps on each side.
Repeat each circuit, alternating between four sets of high knees and four sets of heel taps.
Plank Jacks
Start in a high plank, with your feet together, your torso engaged, and your wrists directly below your shoulders. Jump your feet outward, trying to keep your legs straight and the rest of your body still. Then, jump them back together. Repeat at a fast pace.
Long Lunges
Stand with your feet together, with your toes facing forward and your knees slightly bent. Then, extend your right leg behind you, bending it into a lunge. Bring your right leg forward, and straighten your legs. Then, repeat on the other side, and continue alternating.
Tuesday, Thursday, Saturday: Strength Training
Try to spend 20 to 25 minutes strength training every week. As you get stronger, challenge yourself by fitting in more reps or upping the weights you’re using.
Perform each exercise for 30 to 40 seconds, resting for 20 to 40 seconds before starting the next one. Do the whole circuit three to four times, resting for 1 to 2 minutes between circuits. You can do these exercises with or without dumbbells. If you want to use them, we recommend dumbbells that weigh 5 to 15 pounds.
Squats to Shoulder Presses
Stand with your feet hip-width apart and your toes facing forward. If you’re using dumbbells, hold them directly over your shoulders and keep your elbows from bowing in or out. Bend your knees into a squat, sending weight into your heels. Then, stand and press your arms overhead, keeping your abs tight. Return to your starting position, and repeat.
Lunges to One-Arm Rows
Start standing, with your toes facing forward and a dumbbell in your right hand (if you’re using one). Extend your right foot behind you, and bend both knees into a lunge. While you’re lunging, lower your right hand toward the floor—near the inside of your left foot. Straighten both legs to resume your starting position, while simultaneously driving your right elbow and the dumbbell back behind your body.
Repeat on the right side. Then, switch to your left side.
Deadlifts to Bicep Curls
Stand with your feet slightly wider than hip-width apart. If you’re using dumbbells, hold one in each hand. Hinge at the hips and squat, bending forward slightly to activate your glutes and hamstrings. Then, straighten your legs and curl your arms toward your shoulders—keeping your elbows glued to the sides of your body and your hands facing each other. Repeat.
Shoulder Taps to Side Planks
Start in a high plank, with your feet about shoulder-width apart and your wrists directly under your shoulders. Tap your left shoulder with your right hand, trying to keep the rest of your body still. Place your right hand back on the ground, and rotate into a side plank with your left hand in the air. Keep your hips square and your core engaged. If you want to use weights, hold a dumbbell in your left hand as you lift it.
Rotate back into your high plank, and repeat the circuit on the other side—tapping your right shoulder with your left hand, then rotating into a side plank with your right arm in the air. Repeat, alternating between sides.
Dead Bugs
Lie on your back, with your knees in a tabletop position, your arms up toward the sky, and your palms facing each other. Extend your right arm behind your head while straightening your left leg and lowering it toward the floor. Bring your arm and leg back to their original positions, and repeat on the other side.
Every Day: Stretching
Make time to stretch every day. Each stretch takes about 1 minute, so you won’t need to spare much time to see results.
Climb the Tree Stretches
Start seated on the ground, with your back straight and your legs slightly bent in front of you. Lift your right leg toward your chest, grab it with both hands, and slowly “climb” up the leg, alternating hands as you make your way toward your foot.
Gently pull your leg toward your head. Then, repeat on the other side.
Bent-Knee Pretzel Stretches
Lie down, with your knees bent and both feet flat on the floor. Cross your left leg over your right leg, resting your left ankle on your right knee. Then, pull your left knee toward your chest, keeping your left hand on the outside of your knee and your right hand on the outside of your ankle.
Repeat on the other side.
Frog Stretches
Begin in a modified tabletop position, with your elbows under your shoulders and your knees under your hips. Flex your feet and slowly separate your knees, ending with your knees at right angles and the inside of each foot pressing into the ground. Gently lean back into your hips, and breathe.
Release and move back into your starting position. Then, repeat.