Top 5-Day Workout Routines that Require No Equipment to Start at Home

Most fitness gurus recommend allotting a day to exercise each body part. The advantage of this is that the workout burns the fats and wears out the muscles of each part which then gets ample time to repair and build lean muscles as you work out other parts.

Another advantage of splitting your workout is that you don’t need a gym or expensive equipment. You can exercise in the comfort of your home using a 5-day workout routine. Start each day with some warm up and a cardio of your choice such as skipping rope.

Day One – Chest

The chest muscles are very important especially in tasks that involve pushing and swinging. It goes without saying, a good chest workout beats any boob job you can get.


Get on the ground, face-down and place your palms on the floor, you should set them apart at a distance that feels comfortable for you, probably shoulder-width or wider. Similarly, your legs should be as apart as it is comfortable for you. Your body should form a straight line. Slowly get down, push yourself to go as low as you can and back up to the starting position.

Inclined Push-up

If a regular push-up is hard for you, you can start with an inclined push-up and work your strength up to a regular push-up.

For this, you can work with a bed. Place your hands on the edge of the bed, as wide as it feels comfortable. Your feet should be aligned with your whole body. Slowly lower your chest towards the edge of your bed and back up to the starting position, ensure your body remains in one straight line.

Day Two – Shoulders

Dedicate the second day of your 5-day workout routine to get your shoulders toned. Using your body weight, you can exercise your deltoids with the following workouts.

Tricep Dips

To do a tricep dip, sit on the edge of a stable chair or bench. Place your palms on the chair with your fingers free and pointing forward. Slowly slide out of the chair with your palms supporting you, your feet straight and your heels the ground. Bend your elbows with your back close to the bench towards a ninety-degree angle and slowly lower your body, up to a comfortable position. Straighten your elbows and pull your weight back up.  


You do not have to be a gymnastic to work your shoulders and core using handstands. For a beginner, support yourself with your feet against a wall.

If you have mastered the headstand, advance to a push-up handstand. Bend your elbows so that your body lowers until your head slightly touches the ground, straighten your elbows and return to an upright handstand position.

Day Three-Legs

These workouts are bound to leave you with a great pair of legs.


Squats work the quadriceps, glutes, and hamstrings. Keep your feet slightly wider than your shoulders, bend your knees to a sitting position; imagine sitting on an imaginary chair. Make sure your knees remain behind your toes. Keep your head up and let your spine takes its natural form. Hold for a few seconds and slowly straighten your legs to an upright position.

Try a variety of squats, such as jump squats, single leg squats, squat walk, and prisoner squats.


Stand with your feet as wide as your shoulders, take one step forward and bend both knees to a ninety-degree angle. At this point, your forward leg should be parallel to the ground. Hold this position for a moment and do the same with the other leg. Lunges work the hamstrings and quadriceps.

Side Leg Raises

Get on the ground and lie sideways in a straight line, with one leg lying on the other. While maintaining the straight line on your body, use your hip muscles to lift the top leg in an upwards motion. Slowly bring it back down and do several repetitions on both legs. The top hand should rest on your waist.

Day Four – Back

Your 5-day workout routine would be incomplete without strengthening your back. You need a strong back to handle day to day tasks such as carrying your child, groceries, or hunching over your laptop without getting any injuries.


Lie face down and stretch your arms out to the front with the palms facing down. Use your back, shoulders, and glutes to lift your arms and legs simultaneously. Hold the position for a few seconds and repeat.

In another variation of superman, lift the right leg with the left arm simultaneously and hold the position.


Though they are most popular for working the glutes and legs, squats are a great exercise to work your back. A proper squat involves both the upper and lower back, strengthening the spine.

Bridge Pose

Lie face up on the floor. With your feet firm on the ground bend your knees while sucking in your stomach and raise your pelvis and buttocks as high as you can. Using your hands, try to touch the back of your feet.

Day Five – Arms

Flabby arms are never a pleasant sight. The last day of your 5-day workout routine should be to work your biceps and triceps. Not only are you going to have toned arms, but you are going to be that supermom who can carry groceries on one arm and a child on the other.

Plank Ups

Get on the floor into a full plank position supporting your body with your palms and your toes. Keep a straight back. Drop your body slowly supporting your weight with your elbows. Get back up to the starting position.

Plank Tap

Take a full plank position, tap your left shoulder using your right palm and do the same with the right shoulder. Engage your core muscles and keep your lower body still.

Push-ups and tricep dips are also excellent for your arms.

Plan your days to work out each part of your body using this 5-day workout routine. If you opt to start on Monday, let it be the day to strengthen your chest. Dedicate Tuesday to toning your shoulders and Wednesday to getting the perfect legs. Thursday and Friday should leave you with a back and arms that turn heads. Rest on Saturday and begin the cycle again.

One or two weeks are not going to bring these changes, you’ve got to be in for the long-term, in fact, it should be a lifestyle.

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