Creating a weekly workout schedule can feel overwhelming. How do you balance cardio, strength training and stretching? How hard should you go—and how often should you rest?
To take the guesswork out, we’ve put together a 7-day workout plan that hits all the essentials. If you’re after a straightforward and effective way to move your body, work your muscles and stay flexible, this plan’s got you covered. It includes:
- Cardio to burn kilojoules, support heart health and lift your mood
- Strength training to build muscle and protect bone density
- Stretching to improve mobility and help your body feel good
The plan features three days of cardio, three days of strength training and daily stretching. Feel free to adjust the days to fit your schedule, but always leave at least one day between strength sessions to allow your muscles to recover.
If six days of workouts sounds like too much, scale back to four or five by dropping a cardio day, a strength session or both. You can always increase the weight or ramp up the cardio intensity as you go. No matter what, aim to stretch every day to boost mobility and prep your body for long-term success.
Monday, Wednesday, Friday: Cardio
Set aside 20 to 25 minutes for cardio three times a week. If that feels like too much, make Wednesday a lower-impact session—go for a light jog, take a brisk walk or just dance around your living room.
Try this simple circuit:
- Perform each exercise for 40 to 45 seconds
- Rest for 15 to 20 seconds between exercises
- Repeat the circuit 3 to 4 times
- Rest 1 to 2 minutes between circuits
Sumo Squat Jumps
Start in a squat with your feet wider than hip-width apart and your toes turned slightly out. Jump up, straightening your legs and bringing your feet closer together. Land softly back into your original squat position. Repeat the movement with control and power.
Lateral Skater Jumps
Stand with your feet together, toes facing forward and knees slightly bent. Jump to the left using your left leg, landing softly and sweeping your right foot behind you as if doing a curtsy. Then jump to the right with your right leg, following with your left foot. Keep alternating sides, picking up the pace as you go.
High Knees to Heel Taps
Stand tall with your chest lifted. Hop onto your right foot while pulling your left knee up towards your chest. Switch legs and repeat, alternating knees for four reps each side.
Next, move into heel taps: hop onto your right foot and kick your left heel towards your glutes. Switch sides and repeat for four reps per leg. Alternate between four high knees and four heel taps, and repeat the cycle.
Plank Jacks
Start in a high plank position—hands beneath shoulders, core engaged, and feet together. Jump your feet out to the sides, keeping your legs straight and body stable. Jump them back together and continue at a brisk, steady pace.
Long Lunges
Stand with your feet together, toes pointing forward. Step your right foot back into a deep lunge, keeping your front knee over your ankle. Push back to standing, then repeat with your left leg. Continue alternating sides with controlled, deliberate movement.
Tuesday, Thursday, Saturday: Strength Training
Aim for 20 to 25 minutes of strength training on these days. As your strength builds, increase the number of reps or the weight you use to keep progressing.
Perform each exercise for 30 to 40 seconds, resting for 20 to 40 seconds between movements. Complete the full circuit three to four times, with 1 to 2 minutes of rest between rounds. These exercises can be done with or without dumbbells. If you’re using weights, opt for dumbbells between 2 and 7 kilograms.
Squats to Shoulder Presses
Stand with your feet hip-width apart, toes facing forward. Hold a dumbbell in each hand above your shoulders, keeping your elbows in a neutral position. Lower into a squat, sending your weight into your heels. As you stand, press the dumbbells overhead while keeping your core engaged. Lower the weights and repeat the move.
Lunges to One-Arm Rows
Stand with your toes pointing forward and a dumbbell in your right hand (if using). Step your right leg back into a lunge, lowering the dumbbell near the inside of your left foot. As you return to standing, pull your right elbow back in a rowing motion. Complete all reps on one side before switching to the other.
Deadlifts to Bicep Curls
Stand with your feet slightly wider than hip-width apart. Hold a dumbbell in each hand. Hinge at the hips, keeping your back flat, and lower the weights slightly in front of your shins to activate your glutes and hamstrings. Return to standing and curl the dumbbells toward your shoulders, keeping your elbows close to your sides. Lower and repeat.
Shoulder Taps to Side Planks
Start in a high plank with your feet shoulder-width apart and hands under shoulders. Tap your left shoulder with your right hand while keeping your body steady. Return your hand to the ground and rotate into a side plank, lifting your left arm. For an extra challenge, hold a dumbbell in your raised hand.
Return to high plank and repeat on the other side—tap your right shoulder with your left hand, then rotate into a side plank with your right arm lifted. Keep alternating sides.
Dead Bugs
Lie on your back with your knees bent at 90 degrees in tabletop position, arms extended above your shoulders. Lower your right arm behind your head while extending your left leg towards the floor. Return to the starting position, then repeat with the opposite arm and leg. Keep your lower back pressed into the ground throughout.
Every Day: Stretching
Make time to stretch daily. Each stretch takes about a minute, so it won’t take long to start seeing the benefits.
Climb the Tree Stretches
Sit on the floor with a straight back and knees slightly bent in front of you. Lift your right leg toward your chest, hold it with both hands, and slowly “climb” your hands up the leg, alternating sides as you reach toward your foot.
Gently pull the leg closer to your head, then switch sides and repeat.
Bent-Knee Pretzel Stretches
Lie on your back with knees bent and feet flat on the floor. Cross your left leg over your right, resting your ankle on your opposite knee. Pull your left knee toward your chest, placing your left hand on the outer side of the knee and your right hand on the outer side of the ankle.
Hold the stretch, then switch sides and repeat.
Frog Stretches
Start in a modified tabletop position, with your elbows under your shoulders and your knees beneath your hips. Flex your feet and gently widen your knees until they’re at right angles, pressing the inside edges of your feet into the floor. Slowly sink your hips back and breathe deeply into the stretch.
Return to your starting position, then repeat.
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