Fitness & Exercise

Easy Home Workouts for Every Day of the Week

Cycle through these moves to help establish healthy new exercise habits.

If your fitness regimen is looking a little different during these days of social distancing, you're not alone.

For millions of people living under coronavirus lockdown measures—often with family underfoot 24/7—sticking to healthy habits might seem tougher now than ever.

Building structure and consistency are key for adapting to a "new normal." Whether your challenge is meal planning or physical activity, establishing new routines can help keep you on track during difficult times. The more you repeat a new habit, the easier and more automatic it becomes. 

With that in mind, 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 FitPoints® as you go. You got this!


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 abs some attention with these moves for your midsection.


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 serious FitPoints, plus moving to music is just plain fun.

Have weekend housework or gardening planned? You'll earn FitPoints for those activities, 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.