5 Day Workout Routine at Home {No Equipment}

This 5 day workout routine is great for beginners at home, for weight loss, and for toning your body.

You can increase the repetition of the workout and the number of sets to make the daily at home workout schedule more intense. Do this if you are intermediate or advanced.

This everyday workout plan at home can be easily incorporated into your daily lifestyle. There is no need for a commute to your next gym.

Simply get dressed and get started! At home, you can sneak in a 10 or 20 minute workout and save lots of time. 

Besides saving time, you can also be more flexible throughout the day. Maybe you want to workout very early in the morning or late at night.

Maybe you like to workout during lunch break. With at home workouts you don’t have to rely on gym hours.

There is no equipment needed for the 5 day workout routine, except maybe a yoga mat. But you can also fold up a towel to do the floor exercises.

What is a good 5 day workout routine?

A good 5 day workout routine targets all muscle groups throughout the week. It is important that you alternate your workouts to give your muscle groups time to rest, heal, and grow.

For example, do an ab workout one day, then a glute workout the next. It is also a great idea to include a cardio workout in between to get more benefits out of your workout.

When you change the intensity of your workouts you change from aerobic exercise to anaerobic exercise and both types have their health benefits:

During aerobic exercise your body uses oxygen to burn carbs and fat for energy (burning calories). During anaerobic exercise your body taps straight into your body’s glycogen stores.

Aerobic exercise will strengthen your cardiovascular system while anaerobic exercise will strengthen bones and build more muscles!

Is this a 5 Day Weight Loss Workout?

This 5 day at home workout routine can be used for weight loss. Weight loss, however, has many factors to consider. The two biggest factors are your food intake and how active you are.

To really educate yourself on weight loss, I recommend reading How not to Diet by Dr. Greger.

Is it OK to do 5 workouts a day?

Doing 5 workouts a day is not beneficial. Rest is an important part of muscle growth. If you do not give your body rest in between workouts, you will not benefit from working out more.

So what is the right amount to workout?

The CDC states that “Regular physical activity helps improve your overall health, fitness, and quality of life. It also helps reduce your risk of chronic conditions like type 2 diabetes, heart disease, many types of cancer, depression, anxiety, and dementia.”

The CDC also recommends at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week (source).

If you use the 5 day workout routine below, this means doing one workout for 30 minutes per day, 5 days a week. You don’t have to do these 5 days in a row. You can have a rest day in between!

Most workouts below are 10 minute long. This helps beginners easily use the 5 day workout routine. It is a great way to start and can improve health and weight loss drastically, especially if you didn’t workout before.

Your goal can be to achieve the 30 minutes a day, but be sure not to set the goal too high too quickly or else you are more likely to give up. Always look at the growth of your fitness level!

5 Day At Home no Equipment Workout Routine

Day 1: Beginner workout

This 10 minute beginner workout starts with a light warmup and then moves through body weight exercises. It will target all your muscle groups on a beginner level and makes the perfect workout routine to start your week.

Starting the week with a heavy workout will sometimes make you so sore that you can’t workout for another 3 days (been there so many times).

This workout, however, is light enough to prevent extreme soreness so you can move on to the ab workout on day 2!

Day 2: Ab workout

This 10 minute beginner ab workout starts with a quick warm up and alternates between standing ab exercises and floor exercises.

It will tone your abdominal muscles and obliques. If you have more time or want a more intense workout, repeat this two or three times.

Day 3: Cardio Workout

The cardio workout will get your heart pumping and consists of exercises like jumping jacks, mountain climbers, high knees, and more.

As a beginner, you do each exercise for 20 seconds then take a 40 second break, intermediate level would do a 30-30 interval, and advanced level 45 second training and 15 second pause.

Day 4: Glute Workout

The glute workout will tone and tighten your booty but will also work your legs. It contains a warm up exercise and different lunge and squat exercises.

You can choose how often you want to repeat the 10 minute workout.

Day 5: Full Body Workout

If you follow the 5 day workout routine through, this will be the last workout for the week. It is a full body workout and you can give it all you’ve got, then take a 2 day break to let your muscles recover!

It is a mix of exercises like Russian twist, inner leg raises, donkey kicks, and more. The exercise is about 20 minutes, but again, you can double up, if you’d like.

Don’t forget to download the PDF below so you can print it out and have it ready for the week. You can also save the pdf on your phone and use it as a guide.