Easy 5 Day Workout Routine At Home To Stay Fit


Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students.


Sticking to your busy schedules and maintaining your body simultaneously can be tiresome. Following a 5 day workout routine at home can save time and money. Believe it or not, home workout can give you the best results if you are ready to give sincere efforts and time for it.

Many people think that fitness can be acquired only by going to the gym. That’s is not so true. If you want to build your body, gym training might be the best. But if fitness is your goal and you have only limited time, this 5 day workout routine at home can create wonders on your body.

You can follow split training or full body training. Do it according to your convenience. Home workout is better as it doesn’t have too much of expenses and you can save your time. Earn the benefits of working out.

This easy 5 day workout routine at home can give you an enhanced metabolism, prevention against diseases, better body balance, a good sleep and most importantly, a happy life.

5 day workout routine at home
Workout at home

While choosing a workout routine, you have to be aware about your current situation. Your routine should be incorporated in a manner where your past injuries, fitness status and goals are considered.

Your workout will different according to your goals. If you want to be a body builder, your routine will be different from that of a weight loss workout routine. That is why it is very important to find your purpose.

What Does Fitness Mean?

The definition of fitness will change with respect to every individual. Fitness generally means a state of well being with proper nutrition and good mental health status.

Some people say that fitness is being physically active and being able to accomplish daily tasks at ease. So finding your purpose and interests makes your workout a success.

Know more about physical fitness.

Split Training Vs Full body Training

While you choose between split training and full body training, you should think about your schedules. Split training focuses on a particular muscle on a particular day. Finally every muscle group is included in a week.

In full body training the whole body is trained on a single day and it is repeated twice or thrice a week. The time requirement thus varies. If you have limited time, full body workout is more suitable.

Know more about split weight training.

5-Day Workout Routine At Home

You can attain your fitness requirements at home without using any special equipment. Even if you are working out at home, you shouldn’t skip warmup and cool down.

Make sure that your postures are right and you are following it correctly. Give yourself some time to recover. One can’t become a fitness expert at a glance. Continuous and consistent efforts can only make good results.

An example of a 5-day split workout routine:

  • Monday: Legs
  • Tuesday: Chest
  • Wednesday: Back
  • Thursday: Rest
  • Friday: Shoulder
  • Saturday: Arms
  • Sunday: Rest

You should design your workout routine focusing the goals.

If you want to build muscle then following the strength training workout routine can help. In order to build muscles, weight training is required. You have to take strength training at least twice a week.

The exercises you should perform are squats, deadlifts, bench presses and rows. Take adequate rest which is mandatory for muscle growth.

If weight loss is your primary intention, following cardio workouts and strength training workouts are necessary. Incorporate a healthy diet and change your lifestyle. All these can together make you lose weight .

Exercises For The 5 day Workout Routine At Home.

A 5 day split workout routine at home focuses on each body parts and helps in fat loss. Make your workout plans using the given example.

Monday: Legs

  • Jump squats- 3 sets ×10 reps

Stand normally. Slide your feet just outside the hip width and turn your toes outward. Lower yourself into a squat. Remember to keep your chest upright.

Now, initiate the jump, jump high and then come back to the initial position. Repeat this exercise.

  • Hip bridges – 3 sets ×12 reps

Lie down with your eyes facing up, knees bent and feet flat. Place your arms at your side and then lift your hips to form a straight line with the shoulders. Stay in this position for 12 seconds before releasing. Repeat it.

  • Jumping lunges- 3 sets×10 reps

Stand by positioning one leg forward and the other leg backward. Bend the knees and lower into a deep lunge. Jump up, then switch the position of your legs. Repeat this action.

  • Single leg deadlifts – 3 sets ×15 reps

Stand with your left foot on the floor and hinging your hips, bending the left knee, keep arms forward and lift the right leg to form a straight line. Place your right foot back. Repeat this on both legs.

  • Step ups – 3 sets × 15 reps

Lift your right foot a bit and place it on a box or bench. Keep your chest upright. Push into the right foot heal and step up onto the box. Return to the starting position. Repeat this.

Tuesday: Chest workout

  • Regular push ups- 2 sets × 10 reps

Start with the correct form and lower yourself, hands parallel to the shoulders. Push up. Repeat this for 10 times.

Workout at home
Workout at home

  • Incline pushups
  • Decline pushups
  • Plyometric pushups

Wednesday: Back workout

  • Hip hinge hold

Stand with feet placed just outside the hip width. Bent your knees and keep shoulders down.

Push your hips back a bit and lower your torso to form a 45 degree angle with the floor. Try to stay in this position for a few seconds. Repeat this.

  • Hollow hold

Lie down with face up. Extend your arms over your head. Press your back to the floor and lift your legs and arms simultaneously.

Maintain this position for a while and then release. Repeat this exercise.

  • Dumbbell deadlift

Stand with your feet just outside the hip width. Hold a dumbbell in each hand and hinge your hips and bend over.

Lower the dumbbells with your legs and torso parallel to the ground. Return to the initial position and repeat this position.

Thursday: Rest

It is important to rest. That’s why this workout split is advisable to follow at home.

Friday: Shoulder day

  •    Diving dolphin

Place your feet just outside the hip width. Start in a forearm plank. Put your feet in towards your arms in a manner where your hips are lifted.

Lower your hips and form a straight line with your shoulders. Retain to the initial position and repeat.

  • Plank raise tap crunch

With your feet just outside the hip width, start with a straight arm plank position. Put your right arm forward and place it into the left plank. Repeat this.

  • Clean squat press
  • Dumbbell lateral raise
  • Reverse fly

Saturday: Arms

  • Plank tap

Start by being in a high plank. Hands should be placed apart the shoulder width. Tap your left shoulder with your right hand. Do this with the left hand too.

  • Side plank

Lie on the right side of your body with your right hand directly under your right shoulder. Extend your legs and place your left foot above your right foot.

Lift your hips and extend your left hand upwards. Repeat this on both hands.

Workout at home
Side plank

  • Forearm plank reach out

Be in the forearm plank position. Maintain the position with your elbows under your shoulders and hands forward. Put your right hand forward and tap the floor. Do it using both hands consecutively.

  • Regular Push up
  • Plank with spinal rotation

Start in the position of a high plank with both your hands shoulder width apart. Rotate your body into a side plank. Extend your left hand towards the ceiling. Pause and restart.

Sunday: Rest

Rest adequately. Be disciplined. Since 2days are provided for resting, you will be able to perform better . The 5 day workout routine at home will enhance your fitness and help you reach your fitness goals.


Following a 5 day workout routine at home with less or no equipment will help in losing fat and staying fit.

Many people tend to avoid workout because of the lack of time. Such people will truly benefit from this 5 day workout routine at home.

Fitness is an essential element of anyone’s life. For a disease free, peaceful life, exercise is mandatory. No matter what, you have to follow a routine and nourish yourself with good food.

Make time for doing workouts now or be ready to face the consequences like being more vulnerable to diseases. To truly enjoy life, you definitely require energy and peace of mind, both of which can be achieved through this 5 day workout routine at home.

Why not working out at home when you get the best results without any expenses! Save time and efforts as when you workout at home,  traveling time can be saved.

You can workout whenever you want to as your gym is your home! The only limitation or problem you may face is that of the equipment. But you can get good results without using equipment too.

When you follow the 5 day workout routine at home, try to find your progress and write a journal to stay motivated. Maybe you will feel a little lazy at times. So you can help yourself by encouraging your mind.

Finding a workout partner can also help you to correct and improve. You will not get bored in that way.

Health is the greatest wealth. Never ruin your life by losing your health. Stay fit and lead a good life.

Update yourself with health information!



Our content is medically reviewed periodically by professionals for accuracy and relevance. We pride ourselves on our high-quality content and strive towards offering expertise while being authoritative. Our reviewers include doctors, nurses, mental health professionals, and even medical students. -----------------------------------

Any information found on the site does not constitute legal or medical advice. Should you face health issues, please visit your doctor to get yourself diagnosed. Icy Health offers expert opinions and advice for informational purposes only. This is not a substitute for professional medical advice.


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