Home Workout Plan

Looking for easy exercises at home? This Home Workout Plan helps you get fit with cardio, chest, arm, leg and abs workouts at home.

In a busy world, how do you balance healthy eating and working out? Many of you have asked us that question. Alex and I have a busy life with work and family, but we’ve found a system that works for us. Here’s our secret: doing easy exercises at home! Because we have so much going on, we haven’t found a good way to fit going to a gym into our schedule. But 25 minutes of easy exercises without leaving the house? Sign us up!

Here is our Home Workout Plan that includes abs, chest, cardio, arm, and leg workouts at home. And. we’ve got a Home Workout Program Spreadsheet download to keep you on track (it’s been the only way we’ve stayed motivated!).

Before you start

Important: if you’re trying to lose weight, remember that eating healthy food is the most important for your body weight! In our podcast The best way to lose weight, we learned from a doctor and workout specialist that 80 to 90% of your body weight is due to the food you eat.

Does that mean you shouldn’t work out? Absolutely not! Physical fitness is an important part of keeping your body healthy for the long term. Cardio workouts and strength training are important for building muscles and overall fitness. Our Home Workout Program is a great starting point for building fitness into your everyday routine.

But if you’re looking to lose weight, make sure to focus on food as your number 1 priority. Check out our Healthy Meal Plans as a good starting point, including 28 Day Healthy Meal Plan, 28 Day Vegetarian Meal Plan, or 28 Day Vegan Meal Plan.

Overview of this Home Workout Plan

For our Home Workout Plan, we try to incorporate the recommended 150 minutes of exercise a week (here’s the Mayo Clinic’s recommendation). Here’s what that looks like on a daily basis:

  • Cardio workout 3x per week
  • Strength training 4x per week
  • Walks as much as possible!

Below we have a links to all of the best Youtube workouts that we use! There’s also a download of our Home Workout Program Spreadsheet so that you can plug in all of your workouts!

28 Day Home Workout Plan | Easy exercises at home | Abs workout at home | Chest workouts at home | Arm workouts at home | Leg workouts at home | Cardio workouts at home

Download: our Home Workout Plan Spreadsheet!

Here is the magic that we’ve found helps us stay motivated: our Home Workout Plan Spreadsheet! The spreadsheet is how we keep track of what workouts we’ve done. You simply use the spreadsheet to copy in links to the exercises you’re planning for the day or week. Filling in the “Yes” bubble on the “Did you exercise?” question actually keeps us accountable. (Funny enough, it works!) It’s also helpful to have a workout buddy: Alex and I do all these exercises together!

**Here’s the download: our 28 Day Home Workout Plan Spreadsheet!

Here are some tips about how to use this Home Workout Program Spreadsheet:

  • Open the Spreadsheet and review the example of how to fill it out.
  • All of the links to workouts are on YouTube, and are listed below! They are all 10 minutes or less and about medium level difficulty.
  • Pick the exercises you’d like to do for the day or week, and copy them into the spreadsheet.
  • Some of the exercises use weights: I do 5 to 8s and Alex uses 10s. But there are plenty of exercises without weights! See the equipment section below.
  • If we like a workout, we shade it green in the spreadsheet so we remember. If not, we shade it yellow (we keep the yellow ones in just so we know which we didn’t love!).
  • You can always find new YouTube workouts and copy those in too! Below are ones we’ve tried and liked in each category: abs, chest, arms, legs, total body, cardio, and stretches.

Favorite YouTube workout channels

Here are some of our favorite workout channels to follow on YouTube. They have great content that really builds muscle (at least, it has for us!) and they’re updated regularly.

Favorite workouts at home

Here are a few of our favorite workouts to do at home. In the sections below, you’ll see workouts geared towards specific body parts.

Abs workout at home

Here are our favorite exercises for an abs workout at home. These are some of our favorite workouts, and we were able to start seeing results in just a few weeks! We try to do abs workouts around 5x per week.

Chest workout at home

Here are our favorite exercises for a back and chest workout at home. We’ve found these really help improve your posture after spending hours at the computer.

Arm workouts at home

Here are our favorite exercises for a arm workouts at home.

Leg workouts at home

Here are our favorite exercises for glute and leg workouts at home.

Total body workouts at home

Here are our favorite exercises for a total body workout at home. We try to mix these in with the other targeted exercises for some variety!

Cardio workout at home

Here are our favorite exercises for a cardio workout at home. Typically we use our exercise bike! But here are a few that don’t use equipment too.

Stretches at home

Here are our favorite stretches to do at home, either in the morning or after workouts! We love doing the 5 minute energizing morning stretch: it helps our posture and gives us more energy to start the day. You could also do some of these yoga workouts to stretch after your strength training.

Equipment for this Home Workout Plan (optional)

You actually don’t need any equipment for this Home Workout Plan! Plenty of the exercises above simply use your body weight. However, a few of the workouts below call for weights and they’re fairly inexpensive to buy! Also, we had room for an exercise bike in our home and it’s been a great investment, especially when we don’t feel like heading outside in the winter. Here’s the equipment we use for this home workout program:

  • Exercise Mat: Here’s the exercise mats we use.
  • Exercise Bike: Here’s the exercise bike we use. You definitely don’t need to buy an exercise bike, but if you’re looking for one and have space in your house, we really like this one. It’s manually controlled, basic, and easy to maintain. We keep it on our third floor, which is a multi-use living room, play room and exercise space.
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About the Authors

Sonja Overhiser

Cookbook Author and writer

Sonja Overhiser is author of Pretty Simple Cooking, named one of the best healthy cookbooks of 2018. She’s host of the food podcast Small Bites and founder of the food blog A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Sonja seeks to inspire adventurous eating to make the world a better place one bite at a time.

Alex Overhiser

Cookbook Author and photographer

Alex Overhiser is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

4 Comments

  • Reply
    Miriam
    January 11, 2019 at 7:39 am

    Hi A&S! I appreciate the work you did in researching, putting it together and sharing it with us! I plan to review and incorporate it asap. Thank you!

  • Reply
    Anna
    June 12, 2019 at 11:43 am

    This is so helpful. Thank you for this.

    • Reply
      Alex
      June 12, 2019 at 12:53 pm

      You’re welcome! Have fun exercising :)

  • Reply
    Crystal
    November 29, 2020 at 9:01 am

    Hi I’ve been eating a plant based diet for a few weeks now but I want to exercise too but I had surgery on my back a few years ago and my neck has some slipped disc and bad knees so I don’t know what excecise to do at home that won’t hurt me . Thank you for your recipes I can’t wait try them.

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