We created a simple, effective at-home full body workout plan based on routines that have worked very well for us. These workouts require little to no equipment and can be done around your daily life — even with kids nearby. Follow the seven-day plan below, adapt exercises to your fitness level, and commit to consistent effort. With focused workouts, sensible nutrition, and a support system, you’ll see progress and feel stronger in just one week of consistent training.
For our family in Las Vegas, summer often means spending time indoors in air conditioning or pool time in swimsuits. For years I felt anxious about swim suit season, always searching for suits that hid what I didn’t want to show. Two years ago I started CrossFit-style functional training and experienced a major shift in how my body looked and how I felt — I lost over 40 pounds and gained confidence. Functional fitness delivers tangible, sustainable results. If you’d like more context on that transformation, check the related series on getting into the best shape of your life.
These workouts are challenging. They’re designed to push you, but they’re scalable for beginners and advanced exercisers alike. This 7 Day At-Home Full Body Workout Plan will guide you through a balanced week of strength, cardio, and recovery. Combine these workouts with healthy meals (see the recipe section on our site) and community support to maximize your results.
Each workout below links to a full post or image with exercise details, suggested modifications, and video tutorials when available. If you prefer, browse the workouts section of our site for many additional routines you can complete at home.
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Equipment Recommendations
- Timer: Helpful for interval work and tracking rounds. We often use a workout timer app to manage AMRAPs and interval sets.
- Jump rope: Ideal for conditioning and coordination. Single unders or double unders can be substituted based on skill level.
- Dumbbells: A moderate set for weighted moves such as goblet squats, presses, and rows. Choose a weight that challenges you while allowing for good form.
- Plyo box or sturdy elevated surface: Useful for step-ups, box jumps, and elevated push-ups. A bench, block, or stable step works as a safe alternative.
Day 1: Burpees and Double Unders or Single Skips
Start the week with a high-intensity cardio and full-body conditioning workout. Burpees recruit nearly every muscle group and combined with jump rope intervals they elevate heart rate and burn calories quickly. Modify jump rope work with single skips or steady cardio if double unders are not yet mastered.
Day 2: At Home Core Workout
The second day focuses on building a strong, resilient core. This session mixes static holds and dynamic movements to develop better posture, balance, and midline stability — all essential for everyday function and injury prevention. Choose progressions or regressions to match your current ability.
Day 3: Chipper Workout
Chipper workouts consist of a long list of movements completed for reps, usually performed in sequence. These sessions test endurance, mental toughness, and pacing. Expect a combination of bodyweight moves, single-leg work, and light weights to keep the intensity high while promoting muscular endurance.
Day 4: Rest Day
Recovery is essential. A rest day helps your muscles repair and adapt, reduces the risk of injury, and improves performance for the remainder of the week. Use this day for gentle movement, stretching, foam rolling, or a short walk to promote circulation and recovery.
Day 5: Track Workout
Track-style workouts are fast, high-effort intervals designed to improve speed, power, and cardiovascular capacity. If you don’t have access to a track, simulate intervals on a field, treadmill, or open space. Short bursts followed by active recovery make this an efficient conditioning day.
Day 6: 15 Minute AMRAP
AMRAP (As Many Rounds As Possible) sessions maximize work in a short window. This 15-minute AMRAP blends strength and cardio moves for a time-efficient, effective workout. Maintain steady pacing and focus on controlled movements to get the most benefit.
Day 7: At Home Cardio Workout
Finish the week with a dedicated cardio session to enhance endurance and boost metabolism. These workouts use bodyweight, jump rope, and short bursts of higher-intensity movements to create an efficient fat-burning session that complements the strength work from earlier in the week.
Good luck and have fun with this 7-day plan. Track your progress, listen to your body, and adjust intensity as needed. Share your experience — we’d love to hear how the program works for you and celebrate your progress.
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