Fitness & Exercise

Easy Home Workouts for Every Day of the Week

Cycle through these moves to help establish a healthy new exercise habit.
Published March 30, 2020

Want to start exercising regularly, but not sure where to start? This do-anywhere plan has you covered. We've put together a seven-day workout schedule to get you through an entire week. You can do the complete plan at home without any special equipment. Use these moves to stay strong, feel great, and earn PersonalPointsTM as you go.

Monday Muscles

Wake up and work your muscles with 3 sets each of curls and side raises. Not to worry if you don't have a set of dumbbells—unopened cans of beans, soup, or veggies can serve as makeshift weights.

Tuesday Tummy

Give your abs some attention with these midsection moves.

Wednesday Cardio 

Now you have some strength exercises squared away, it's time for cardio. If you're able to exercise outside, check out these tips to boredom-proof your outdoor walks and start stepping.

Or, try this five-minute cardio workout you can do at home:

Want add some body weight exercises? These five moves need no equipment.

Thursday Thighs

Today is all about the legs. Start off with a simple squat.

Go a little harder with deep squats. Fair warning: The burn is real.

Segue to lunges, alternating legs as you go.

Got a workout partner at home? Liven up your lunges with dual jumps.

Friday HIIT

Whether you exercise first thing, at lunch, or at the end of the day, a quick session of high-intensity interval training (HIIT) can fire up your fitness level. To begin, do as many jumping jacks as you can in 60 seconds:

Then, take a 60-second breather. Next, do as many push-ups as you can in 60 seconds (there's an easier version and a tougher version):

Rest for 1 minute. Circle back to some of the exercises from earlier in the week, like squats and lunges, going hard and fast for 60 seconds and then resting for 60 seconds. Repeat for 20–30 minutes for a tough but effective workout.

Saturday Shimmy

Time to relax and cut loose. Put on your favorite tunes and dance around your home. You'll earn PersonalPoints, plus moving to music is just plain fun.

Have weekend housework or gardening planned? Those activities count, too, so remember to track them in the WW app!

Sunday Stretch

Yoga is a great way to set the stage for another healthy week ahead. Try these seven easy yoga poses to find your zen.