Looking for a week-long workout plan that tones your whole body, boosts fat loss, and builds strength? This 7-day full body workout routine is perfect for beginners. You can do it at home or in the gym, and no fancy equipment is needed.
Weekly Full Body Workout Routine Overview
| Day | Workout Focus | Type |
|---|---|---|
| Day 1 | Full Body Burn | Strength + Cardio (Gym/Home) |
| Day 2 | Lower Body (Legs & Glutes) | Strength Training |
| Day 3 | Upper Body (Arms & Back) | Bodyweight & Dumbbells |
| Day 4 | Core & Cardio | Fat Burn + Abs |
| Day 5 | Full Body Circuit | Bodyweight Only (Home) |
| Day 6 | Active Recovery | Stretching or Light Cardio |
| Day 7 | Total Body HIIT | High-Intensity Intervals |
7-Day Full Body Workout Plan for Weight Loss & Strength
Day 1 – Full Body Burn (Gym or Home)
Time: 30–40 minutes
- Squats – 3 sets of 15
- Push-ups (knee/full) – 3 sets of 10
- Dumbbell Rows or Backpack Rows – 3 sets of 12
- Glute Bridges – 3 sets of 15
- Plank – 3 x 30 sec
- Optional: 10 min walk or light jog
Day 2 – Lower Body (Legs & Glutes)
Time: 30 minutes
- Sumo Squats – 3 sets x 12
- Lunges (each leg) – 3 sets x 10
- Step-ups – 3 sets x 10
- Donkey Kicks – 3 sets x 15
- Wall Sit – 2 sets x 45 sec
Day 3 – Upper Body (Arms, Back, Shoulders)
Time: 30–35 minutes
- Bicep Curls (or water bottles) – 3 x 12
- Shoulder Taps – 3 x 30 sec
- Arm Circles – 2 x 1 min
- Tricep Dips (chair) – 3 x 10
- Superman Hold – 3 x 30 sec
Day 4 – Core & Cardio
Time: 25–30 minutes
- Jumping Jacks – 1 min
- Bicycle Crunches – 3 x 20
- Mountain Climbers – 3 x 30 sec
- Russian Twists – 3 x 15 per side
- Reverse Crunch – 3 x 15
Day 5 – Full Body Circuit (No Equipment)
Time: 30 minutes
Repeat 3 rounds:
- 10 squats
- 10 push-ups
- 10 lunges (each leg)
- 10 tricep dips
- 20 mountain climbers
- 30-second plank
Rest 1 minute between rounds
Day 6 – Active Recovery (Stretching or Light Walk)
Time: 20–30 minutes
Options:
- 30-minute walk
- 10 min yoga session
- Foam rolling/stretch routine
- Easy bike ride or swimming
Day 7 – Total Body HIIT (Fat-Burning)
Time: 25–30 minutes
HIIT Circuit (4 Rounds):
- 30 sec Jump Squats
- 30 sec High Knees
- 30 sec Push-ups
- 30 sec Plank
- Rest 30–60 sec after each round
Bonus Tips for Success
- Warm-up before workouts: 5 min of light cardio or dynamic stretching
- Cool down after workouts: 5 min stretch
- Eat a balanced, protein-rich diet to support weight loss
- Stay consistent — aim for 7 days, then repeat weekly
Final Thoughts
This weekly workout routine targets every muscle group while supporting fat loss and strength building. Whether you're at the gym or working out at home, this week-long full body workout plan helps beginners stay on track.
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