13 Best Workouts for Every Day of the Week – Your Complete Guide
When it comes to fitness, consistency is key. Whether you’re looking to lose weight, build muscle, or simply improve overall health, workouts for every day of the week can help you stay on track. Finding a routine that suits your fitness level, goals, and schedule is essential. Luckily, with the right blend of every day workouts—targeting different muscle groups and incorporating varied exercise types—you can achieve excellent results without feeling overwhelmed.
In this guide, we will go over 13 best workouts for every day of the week, ensuring that each day brings you closer to your fitness goals. Whether you’re looking for easy every day workouts, full-body exercises, or ab workouts for every day, we’ve got you covered.
Day 1: Full-Body Strength Training
On the first day of the week, focus on full-body strength training. This type of workout engages multiple muscle groups, improving overall muscle tone and endurance. A well-rounded strength training session will also boost your metabolism and burn fat, making it an excellent way to start the week.
Example Workout:
- Squats (3 sets of 15)
- Push-ups (3 sets of 12)
- Lunges (3 sets of 10 per leg)
- Plank (3 sets of 30-60 seconds)
This routine can be done using your body weight or added resistance with dumbbells, resistance bands, or barbells. Every day workouts at home are also possible if you don’t have access to a gym.
Day 2: Cardio and Endurance
To kick off the second day, focus on cardio and endurance. Cardio exercises will elevate your heart rate, improve cardiovascular health, and burn fat effectively. Depending on your preferences, you can opt for outdoor activities, a home workout, or the gym.
Example Workout:
- Running or jogging (20–30 minutes)
- Jumping jacks (3 sets of 50)
- High knees (3 sets of 30 seconds)
- Burpees (3 sets of 15)
If you’re just starting out, keep the intensity low and work your way up. These easy every day workouts are great for beginners and can be modified for fitness levels.
Day 3: Upper Body Strength
For the third day, switch gears and focus on your upper body strength. This will help tone your arms, shoulders, and chest, improving posture and reducing the risk of injury. Strengthening these areas is essential for overall balance and functionality.
Example Workout:
- Push-ups (3 sets of 15)
- Dumbbell shoulder press (3 sets of 12)
- Bicep curls (3 sets of 15)
- Tricep dips (3 sets of 12)
- Plank with shoulder taps (3 sets of 30 seconds)
For this workout, you can use dumbbells or resistance bands, or perform the exercises with your own body weight for a simple every day workout.
Day 4: Lower Body Focus
For the fourth day, switch the focus to lower body strength. Targeting your legs, glutes, and core muscles will improve your balance, flexibility, and overall power. This workout can be done with minimal equipment, making it great for home workouts.
Example Workout:
- Bodyweight squats (4 sets of 20)
- Bulgarian split squats (3 sets of 12 per leg)
- Glute bridges (4 sets of 15)
- Lateral leg raises (3 sets of 15 per leg)
If you’re looking for a challenge, you can add weights or resistance bands. These workouts for every day are great for toning and building muscle in the lower body.
Day 5: Abs and Core
For the fifth day, concentrate on abs and core exercises. Developing a strong core is crucial for stability, posture, and injury prevention. This workout targets the entire core, including the obliques and lower back muscles.
Example Workout:
- Crunches (3 sets of 20)
- Leg raises (3 sets of 15)
- Russian twists (3 sets of 20 per side)
- Plank (3 sets of 45 seconds)
- Mountain climbers (3 sets of 30 seconds)
These every day abs ab workouts can be done without equipment, though a yoga mat may add comfort.
Day 6: Mobility and Flexibility
As the weekend approaches, give your body a much-needed break by focusing on mobility and flexibility. This day is designed to improve your range of motion, reduce stiffness, and increase blood flow to your muscles.
Example Workout:
- Dynamic stretches (5 minutes)
- Yoga poses (such as downward dog, child’s pose, and warrior) (5–10 minutes)
- Foam rolling (5–10 minutes)
- Hip openers (5 minutes)
Incorporating this type of workout into your routine can help prevent injuries and support muscle recovery. These simple every day workouts can be perfect for active rest days and can be adapted to fit any schedule.
Day 7: Active Rest or Light Activity
The seventh day can be considered an active rest day, which is crucial for recovery. While it’s important to rest, staying lightly active can prevent stiffness and promote muscle recovery after a week of intense workouts.
Example Workout:
- Walking (30 minutes)
- Gentle cycling (30 minutes)
- Stretching (10–15 minutes)
Alternatively, you can do every day workouts every other day if you feel the need to rest your muscles more. Light movement is key on rest days.
Comparison Table: Workout Overview
| Day | Focus | Example Exercises | Equipment Needed | Duration |
|---|---|---|---|---|
| Day 1 | Full-Body Strength | Squats, Push-ups, Lunges, Plank | Bodyweight, Dumbbells, Bands | 30–45 minutes |
| Day 2 | Cardio & Endurance | Running, Jumping Jacks, Burpees, High Knees | None | 20–30 minutes |
| Day 3 | Upper Body Strength | Push-ups, Dumbbell Shoulder Press, Bicep Curls, Tricep Dips | Dumbbells | 30 minutes |
| Day 4 | Lower Body Strength | Squats, Bulgarian Split Squats, Glute Bridges, Lateral Leg Raises | Bodyweight, Dumbbells, Bands | 30–45 minutes |
| Day 5 | Abs & Core | Crunches, Leg Raises, Russian Twists, Plank, Mountain Climbers | None | 20–30 minutes |
| Day 6 | Mobility & Flexibility | Yoga Poses, Foam Rolling, Hip Openers, Dynamic Stretches | Yoga Mat, Foam Roller | 20–30 minutes |
| Day 7 | Active Rest or Light Activity | Walking, Gentle Cycling, Stretching | None | 30 minutes |
Additional Tips for Every Day Workouts
- Listen to Your Body: While workouts to do every day can be beneficial, make sure you don’t overdo it. Some days you may need more rest, and that’s okay. Adjust your intensity based on how your body feels.
- Mix It Up: Keep your workouts fresh and exciting by alternating the types of exercises you do. This prevents boredom and ensures you’re targeting different muscle groups throughout the week.
- Stay Hydrated: Hydration is key to muscle recovery and overall performance. Make sure to drink water before, during, and after your workouts.
- Focus on Form: Quality is more important than quantity. Perform each exercise with good form to reduce the risk of injury and maximize your results.
- Rest When Needed: If you’re feeling excessively sore or fatigued, it’s okay to scale back. Workouts every other day or adjusting your schedule to include more rest days may be the best approach for long-term sustainability.
Tailoring Workouts for Your Goals
Whether you’re aiming for weight loss, muscle gain, or improving overall health, your workout routine should reflect your personal goals.
- For Weight Loss: Focus on high-intensity cardio and full-body strength exercises that burn calories and build muscle.
- For Muscle Gain: Incorporate more resistance training with heavier weights, progressive overload, and sufficient rest.
- For General Health: A balanced mix of strength, cardio, and flexibility exercises will keep your body functioning at its best.
Easy Every Day Workouts for Busy Schedules
If you’re pressed for time but want to stay active, you can incorporate easy every day workouts that don’t require a lot of space or equipment. Try short, high-intensity circuits like bodyweight squats, push-ups, or planks. These can be done in 15–20 minutes and are perfect for every day abs ab workouts or full-body toning.
Incorporating Variety Into Your Routine
The key to staying consistent with your workouts every day is variety. By changing up your routine every week, you keep your muscles guessing and prevent plateaus. Incorporate different exercise modalities such as yoga, HIIT, strength training, or even dance workouts to keep things exciting and challenging.
Ultimately, 13 best workouts for every day of the week can help you develop a balanced, effective fitness routine that supports your goals while preventing burnout. Whether you prefer workouts every day at home, the gym, or outdoor activities, there’s something here for everyone. Keep your fitness journey sustainable, fun, and results-driven by mixing up exercises, and don’t forget to listen to your body along the way!
