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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Ready to build muscle at home? Here’s a 7-day workout routine to help you achieve your goals. No equipment needed—just your body weight and dedication!
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Start the week with a full-body workout. Focus on compound exercises to engage multiple muscle groups: squats, push-ups, and planks. Perform 3 sets of 12 reps each.
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Target your upper body with exercises like push-ups, tricep dips (using a chair), and shoulder taps. Complete 3 sets of 15 reps for each exercise to build strength.
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Focus on your legs with squats, lunges, and calf raises. Perform 3 sets of 15 reps for squats and lunges, and 3 sets of 20 reps for calf raises to build muscle and endurance.
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Strengthen your core with crunches, leg raises, and Russian twists. Aim for 3 sets of 20 reps for each exercise to enhance core stability and muscle definition.
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Give your muscles a break with active recovery. Engage in light activities like stretching, yoga, or a brisk walk to promote recovery and flexibility.
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Combine full-body exercises in a high-intensity interval training (HIIT) session. Include burpees, mountain climbers, and jumping jacks. Perform each exercise for 45 seconds, followed by 15 seconds rest. Repeat 3 times.
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Focus on upper body and core exercises: diamond push-ups, plank variations, and bicycle crunches. Complete 3 sets of 12-15 reps for upper body and 3 sets of 20 reps for core exercises.
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This 7-day workout routine is designed to help you build muscle at home with consistency and effort. Incorporate these exercises into your week and enjoy the progress!
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