At Home Workouts To Do 5 Days a Week


Staying in shape doesn't mean you have to buy expensive equipment or gym memberships. You can remain active at the comfort of your own home too! This is especially important for busy professionals to keep in mind. It is possible to balance a packed professional life and still get a daily butt-kicking. Let's get started below.

Equipment needed: Chair, elevated surface about knee-high you can jump on.

Day 1

Handsome muscular man doing push ups on kettle ball in crossfit gym

  • 100 jumping jacks
  • 100 Russian twists in a tuck
  • 100 squats
  • 25 push ups
  • Rest 1 minute, repeat for 3 rounds total 

Day 2

Fit woman in red tank doing a plank on a yoga mat

  • 20 burpees
  • 20 sit ups
  • 20 jumping lunges
  • 60 second plank
  • Repeat for 5 rounds

Day 3

Woman in sneakers, workout clothes and a jacket lacing up her shoes for some exercise 

  • 15 walking lunges each leg
  • 20 mountain climbers each leg
  • 15 sumo squats
  • 20 candlesticks
  • 20 small box jumps
  • Rest 1 minute, repeat for as many rounds as possible in 20 minutes

Day 4

Woman's muscular back doing arm exercises


Tabata (20s on/10s off), 8 rounds at each exercises:

  • Tricep dips (use a chair)
  • Jumping squats
  • V-ups
  • Side plank hold (switch sides each round)

Day 5

Close up of sneakers and legs mid-jump

As many rounds as possible in 20 minutes:

  • 40 jumping jacks
  • 40 high knees
  • 40 butt kickers
  • 10 burpees
  • 40 flutter kicks
  • 40 lateral jumps 

More Workouts

Meg Squats standing with an arm on her hip in workout clothes

Once you've mastered these five workouts you'll want to keep it fresh to avoid muscle adaptation, which is when your muscles get used to the same movements. The Trifecta app gives you a new workout everyday so you never hit a plateau and always know you're challenging yourself with a trainer-created workout. Download the app for free below.


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