Easy 5 Day Workout Routine at Home to Stay Fit

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 workouts can give you the best results if you are ready to give sincere efforts and time for it.

5 Day Workout Routine at Home

leg and shoulder workout Exercises
Photo by Derick McKinney on Unsplash

Many people think that fitness can be acquired only by going to the gym, but that 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 for your body.

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

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

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

Your workout will be different according to your goals. If you want to be a bodybuilder, 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?

Yoga for weight loss
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The definition of fitness will change concerning 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 with 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, a full-body workout is more suitable.

Know more about split weight training.

5-Day Workout Routine for You

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 the warm-up and cool-down.

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

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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 on the goals.

If you want to build muscle then following the strength training workout routine can help. 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 a 5-day Workout Routine at Home

A 5-day split workout routine at home focuses on each body part 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, keeping your arms forward and lifting 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 10 times.

  • Incline pushups
  • Decline pushups
  • Plyometric pushups
Muscular endurance exercises
Photo by DCstudio/Unlimphotos copyrights 2020

Wednesday: Back Workout

  • Hip hinge hold

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

  • The forearm plank reaches 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. Does it use 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 2 days 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.

5 Day Workout Routine at Home
Photo by Miriam Alonso/ Pexels copyrights 2021

Frequently Asked Questions

1. Can I build a gym-like body at home?

If you follow the correct fitness regimen, you could build muscles at home. Start slowly to achieve the finest effects from your at-home workouts. If you are just starting, increase the weight or reps gradually.

2. Are home workouts effective for weight loss?

Performing laps of body-weight workouts without fail will help you develop endurance and muscles. These exercises range from pushups and lunges to burpees and crunches.

3. Is home better than the gym?

You get revitalized after exercising, however, you don’t have to go to a fitness center to work out well. Home workouts are just as efficient and offer greater freedom.


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 require energy and peace of mind, both of which can be achieved through this 5-day workout routine at home.

Why not work out at home when you get the best results without any expenses? Save time and effort as when you work out at home, travelling time can be saved.

When you follow the 5-day workout routine at home, try to find your progress and write a journal to stay motivated.

Stay fit and lead a healthy life!

Update yourself with health information!

Last Updated on by gourvigupta


Anjaly Rose 001
  1. I am a gym freak and this is the best article I have read. Very good information. I personally follow the push-pull-leg split exercise.4 day spilt, bro spilt Personally, i love to train my muscles twice a week.

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