If you want to be consistent with your workouts, you need a plan — a schedule to guide you through the week to help keep you on track. And we got you! To make it even easier, all you need is a set of dumbbells for our seven-day plan. You don't even need to go to the gym; all of these video workouts can be done in your living room, cardio included. Plus, all the workouts are 30 minutes or less, making them easy to fit into your busy schedule.
This one-week plan contains:
three days of strength training workouts two days of cardio one full-on active rest day one day of optional yogaKeep scrolling to find the workouts. You got this!
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Start your week of with some weight training. This 30-minute dumbbell workout, led by trainer Ingrid S. Clay, will fire up your legs with squat jumps, side skaters, and tuck-jump burpees. Grab a pair of 5- to 15-pound weights, depending on where you are in your fitness journey, and get ready to start your week with some strength training.
The workout: 30-Minute Dumbbell Workout
Get your blood flowing and your heart pumping with some Latin dance grooves. Nicole Steen, a cardio dance expert at Equinox, will keep you moving for a full 30 minutes. New to dance? No worries, this video offer modifications so you can follow along no matter your level.
Find the workout here: 30-Minute Latin Dance Cardio
This low-impact high-intensity workout, created by Justin Norris and Taylor Gainor, cofounders of the LIT Method, builds muscles, burns calories, and minimizes the impact on your joints. If you have a resistance band and resistance loop, grab them. If not, no worries, this workout is still plenty challenging without them.
Find the workout here: 30-Minute LIT Method Low-Impact Workout
Best news ever! If you want to get stronger, you have to rest. Your muscles need time to repair themselves; this is when the strengthening actually happens. Stretching your worked muscles is really important on your chill days. Take 15 to 20 minutes to give your hard-working body some TLC with this full-body stretching routine.
Find the stretches here: Full-Body Stretch Series
Christa DiPaolo, creator of The Cut workout, kicks up the cardio with some boxing moves — add light hand weights to amp up the workout. She mixes in many variations on classic lower-body exercises to strengthen your legs and glutes.
Find the workout here: 30-Minute Below-the-Belt Boxing Workout
Get your heart rate up with some dance cardio led by Simone De La Rue, the founder of LA's hottest workout, Body by Simone. It's so much fun, you will forget you're working out. If you're not feeling the bounce, low-impact modifications are provided.
Find the workout here: At-Home Dance Cardio With Simone De La Rue
Close out your week with some yoga to stretch and lengthen your hard-working muscles. Koya Webb, creator of Get Loved Up Yoga, will guide you through this flow helping you find and feel your abs in multiple yoga poses along the way. This is an optional workout; if you feel like you need an active rest, go for it. Just make sure to move your body a bit: talk a walk, a leisurely paced bike ride, or a mellow swim.
Find the Workout Here: 30-Minute Yoga Flow
Ready for another week-long plan? Here's a seven-day plan you can take to the gym.
