If you’ve been looking for a way to get back in shape but don’t want to go to the gym, here’s your chance. This six-day workout plan goes above and beyond the 30 minutes of basic activity recommended by the CDC. This routine will help you build muscle and lose weight without breaking the bank or wasting time driving anywhere. All it takes is some determination and motivation. We’ll also toss in a few hot tips about nutrition and dietary supplements so you can maximize your results in the shortest amount of time.
Before we get started, let’s go over some ground rules:
- Be prepared to work out hard because you will. These workouts can be intense and demanding yet still customizable to your level and ability. It’s essential to challenge yourself regardless of whether you are a beginner or advanced.
- Don’t forget to warm up. Your muscles need time to prepare for more intense physical activity. Warm-ups don’t have to be complicated or take a lot of time. For example, you can start your workout with a few minutes of jumping jacks, shoulder rotations and light shadowboxing.
- Stretch often, and don’t forget about your mobility. This workout plan is designed to incorporate both in your week-to-week routine. Make sure to take care of your body with some restorative stretches.
- Give yourself a break. If you’re not seeing results fast enough, take an extra day off in the middle of your six days. This will give your body time to recover, repair and recharge.
- Never sacrifice your form. Proper form is more beneficial than lifting heavier weights. You don’t want to injure yourself or do more harm than good by lifting too much weight. Make sure you’re always breathing properly while doing each exercise.
- Stay hydrated. Drink plenty of water while working out and throughout the day. It’s essential to stay hydrated for proper physical and cognitive functioning, but it also helps your body to metabolize fat.
- Put your diet and supplements to work for you. You’ll have an easier time reaching your goals if you are eating right and taking the right supplements, so check out our comments below on both of these topics before getting started on this workout plan.
- Do your research and arrive prepared. It’s important to plan your workouts ahead of time and understand how to do each exercise correctly. Read up on each activity, watch videos online or ask a personal trainer for help if you are unsure of any movement patterns.
Workout Instructions
Do 10+ reps of each exercise in a row and rest for 60 seconds between each round. Then, repeat both rounds two to three times. Your finisher should be performed for 60+ seconds minimum, and you can push it until you can’t go anymore. That’s why it’s called a finisher! We’ve offered cardio-based options and static finishers for a few finishers, so choose what works best for you.
Remember, you don’t need any fancy equipment or accessories to get a good workout. In fact, many of the exercises we’ll be focusing on can be done with nothing more than your own body weight. However, if you have dumbbells, resistance bands or kettlebells lying around the house, feel free to throw them in there.
If you can do this workout six days per week for three months, you’ll definitely see the results in your body’s health and fitness. It focuses on all of the most important muscle groups, not to mention that it gets you moving throughout the day. Some folks worry that they’ll become too bulky. Still, science has shown that resistance-type exercises are essential to healthy weight loss and optimal body composition.
Now let’s get started on your new journey!
Your Six-Day Home Workout
DAY ONE: Chest, Triceps, Abs
Your chest and arm muscles need a lot of work and intensity to grow appropriately and gain strength. Because you’re not using heavyweights in this workout plan, it’s essential that you up to your volume with an increased number of reps. Go to your maximum, and then push yourself one more rep.
Round 1:
- Standard Push-Ups
- Tricep Drips (on a stool, chair, or bench)
- Wide-Grip Push-Up
- Leg Raises
Round 2:
- Diamond Push-Up
- Tricep Extensions
- Dive Bombers
- Bicycle Crunches
Finisher:
- Mountain Climbers; OR
- Basic Plank/Full Plank
DAY TWO: Legs
There are plenty of options to choose from when it comes to at-home leg exercises. The key with leg day is to focus on compound movements for maximum effectiveness and gains. Since most of us are looking for bigger muscles like legs or a toned booty, it makes sense to do exercises that recruit multiple muscle groups at once.
Round 1:
- Squats/Jump Squats
- Forward Lunge/Jump Lunge
- Step-up (use your stairs or a weight bench)
- Glute Bridge/Single Leg Glute Bridge
Round 2:
- Calf Raises
- Side Lunges
- Fire Hydrants
- Sumo Squats
Finisher:
- Skaters; OR
- Swiss Ball Wall Squat (if you have one)
DAY THREE: Back and Biceps
There’s nothing quite like compound movements when it comes to your back muscles. This workout plan focuses on functional strength with the goal of symmetry. That means you’ll be doing a lot of pulling exercises that will work in direct opposition to your chest workouts.
Round 1:
- Y-Supermans
- Side Plank – Right (hold)
- T-Supermans
Round 2:
- W-Supermans
- Side Plank – left (hold)
- Pullup Supermans
Finisher:
- Single-Arm Plank (perform twice, once for each arm)
DAY FOUR: Cardio HIIT
A cardio HIIT (High-Intensity Interval Training) session is the perfect complement to your at-home resistance-focused workouts. HIIT is a popular form of training that uses short, intense bursts of exercise followed by low-intensity recovery periods.
This workout calls for a traditional treadmill or outdoor running workout, but feel free to choose a cardio activity that works best for you and apply the same principles. Other options are doing stairs in your home, using a jump rope or a stationary bike.
The most important thing is to choose a cardio workout that has a versatile intensity level so you can go from the equivalent of a walk one minute to a sprint the next.
HIIT Session:
- Warm up with a walk or jog for 5 minutes.
- High Impact Movement: Run at a swift pace for 30 seconds.
- Active Recovery: Jog or walk briskly for 2 minutes.
- Cool down with a 5-minute walk.
As time goes on, shorten your jogging/walking recovery time by 30-second intervals until you’re alternating 30 seconds of high-impact running with 30 seconds of light jogging or brisk walking.
DAY FIVE: Shoulders and Traps
Your shoulders are another body area that needs a significant investment of training time and intensity to grow big, strong, and defined. Again, because you’re working out at home, it makes sense to stick to functional compound movements for maximal effectiveness. With this routine, you will need access to a sturdy table to perform the fourth exercise in each round.
Round 1:
- Incline Push-Up
- Push-Back Push-Up
- Plank-Up
- Kneeling Table Pullover
Round 2:
- Pike Push-Up
- Plank to Downward Dog
- Side Plank with Lateral Raise
- Inverted Row Face Pull (with table)
Finisher:
- Crab Walk
DAY SIX: Mindful Stretching or Yoga for Recovery
Your at-home workouts are intense, so it’s vital to include some stretching or yoga in your routine to keep your muscles pliable and mobile.
Both of these practices are excellent forms of recovery for any body type. They will also help fight off the stiffness that comes with the more intense workouts you’ve been performing.
Find a 20- to 30-minute, teacher-led yoga or mindful stretching video online and perform it on your sixth day.
You can also add some time with your foam roller on this day if you have one. They’re an excellent investment!
Fueling Your Body
The proper workout routine is a significant step forward. Still, you’ll be taking two steps back if you ignore your nutrition. By planning your meals and eating a diet rich in whole foods that include quality protein sources, healthy fats, fruits, and vegetables, you’ll be setting yourself up for success in the best possible way. Sometimes, changing the way we eat can lead to some gastrointestinal discomfort. In this case, the digestive enzyme benefits of natural aids will come in handy.
The right supplements can also help you meet specific fitness goals that might otherwise be unattainable. For example, if you’re looking to increase your protein intake, you can try either whey or plant-based protein powder. If you’re on a low-carb keto diet, you can further supplement your efforts with MCT oil or coconut oil. These natural supplements are great for maximizing results while minimizing the amount of time you spend in the kitchen preparing snacks.
Final Takeaways
Remember that even though these workouts might only take 30 minutes to an hour to complete each day, it’s also important to set aside some time for adequate rest and recovery. In addition, the body uses the opportunity to build muscle and increase your strength when you’re sleeping, so make sure you set aside at least seven hours of sleep each night for maximum results.
Doing these six exercise routines in this short amount of time is a great way to build more lean muscle mass while also losing weight. The key is to maintain a calorie deficit as you begin to lose weight so that your body is burning more calories than it’s taking in. To do this, you can adjust your daily food intake or just be extra mindful of what you’re eating throughout the day.
Working out at home is a fantastic, time-saving option loaded with benefits for those who have hectic lifestyles. What do you like most about working out at home? Let us know in the comments below!