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If you’re looking for quick workouts you can do at home, in an apartment, in a hotel room, or even at a gym, look no further. Here is a 7-Day Workout Plan with five exercise circuits and two rest day activities, all of which take 20 to 30 minutes to complete. You can follow them in the order given or mix them up. Either way, just do it – no excuses!

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7-Day Workout Plan – Week 3

Do any of these sound like you?

  • This is your first time working out.
  • You already workout on a regular basis.
  • You haven’t worked out in a while and want to start up again.
  • You workout, but want to change things up.

If you answered yes to any of the above, then this 7-Day Workout Plan is perfect for you!

Anyone at any level can do these workouts whether you’re a beginner or more advanced. And you won’t have to spend an arm and a leg on equipment because these workouts use only your own bodyweight and some use dumbbells or resistance bands.

You also won’t have to spend tons of money on a gym membership because this 7-Day Workout Plan is completely free!

So if you’re in, let’s get started.

Don’t forget to click here to pin post “7-Day Workout Plan – Week 3” to your favorite Pinterest board for later.

7-Day Workout Plan - Week 3

Tips to keep in mind for your workouts:

Before we get going, let’s go over a few tips to help you get the most out of your workouts.

Tip #1: Warm-Up

Some of the workouts in the 7-Day Workout Plan include a warm-up. When a workout does not include a warm-up, jog in place or do jumping jacks for a minute or two to get the blood flowing.

Better yet, grab a free printable page of four 5-Minute Warm-Ups you can use to ensure you warm-up properly for your workouts.

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Tip #2: Put in the effort

Give it your all when you workout. Not 80%, not 90%, but give it a full 100% effort or more. What you get out of your workouts is what you put in. So if you want to build lean muscles or drop the weight, you need to work for it.

If you need to take a break, try not to stop. Instead take a few seconds to move a little slower, but keep moving. Then pick the intensity right back up again.

Tip #3: Move and breath right

Be mindful of your breathing and don’t hold your breath. Holding in your breath can raise your blood pressure and lead to dizziness.

Also, focus on doing each movement with proper form to prevent injury. For a reference of common exercises and movements, click here: How-To Guide for Exercises and Movements For Your Workouts.

Tip #4: Sweat to some tunes

Upbeat music helps keep you motivated and helps get you through even the most strenuous workouts. So go to Summer 2017 Workout Songs Playlist for tunes to help you crush your workouts!

Tip #5: Make time for active recovery

It’s important to give your body time to recover. That’s why active rest days are included in this 7-Day Workout Plan, so make sure to take those active rest days.

Notice how the word active is in bold? That’s because it’s not a “sit on the couch” kind of rest day. It’s a day to do something that gets you moving, although not as intensely as you would during the workouts in the 7-Day Workout Plan. But the activity should be something that raises your heart rate for 30 minutes.

[clickToTweet tweet=”Looking for quick workouts you can do at home no matter what your fitness level is and in 30 minutes or less a day? This 7-Day Workout Plan is for you!” quote=”Looking for quick workouts you can do at home no matter what your fitness level is and in 30 minutes or less a day? This 7-Day Workout Plan is for you!” theme=”style6″]

Tip #6: Switch it up

There may be days when you’re not feeling it with the workout for the day? No worries! Go here to find more workouts  to choose from.

Related Post: 30 Day Summer Body Challenge

Tip #7: Stretch

At the end of each workout in the 7-Day Workout Plan, take a few minutes to stretch. An ideal time to stretch is right after you workout, while your muscles are still warm, so it’s best not to put it off. Plus, if you do it then, you’re less likely to skip stretching that day.

Try using foam rollers in your stretching routine. Rolling out with these babies is like giving your muscles a mini-massage.

Tip #8: Refuel

Follow each workout with healthy protein and healthy carbs to replenish depleted energy. Ideally you want to do this within 20 to 30 minutes after you finish your workout. For a list of our favorite protein powders, check out these Fitness Resources .

Tip #9: Remember this important tip

I saved the best tip for last. HAVE FUN!

You’re more likely to stick with an exercise routine if you enjoy it. So make sure to keep a positive attitude throughout your workout and it’ll go by sooner than you know it.

The 7-Day Workout Plan – Week 3

Here are your workouts. You can click on each workout to view a larger version or to print.

7-Day Workout Plan: 30 Minute Tabata Workout 7-Day Workout Plan: 25 Minute Resistance Band Workout 7-Day Workout Plan: Active Rest Day - Go For a 1 Mile Jog 7-Day Workout Plan: 20 Minute Kicking and Punching Workout 7-Day Workout Plan: 25 Minute AMRAP Workout 7-Day Workout Plan: Active Rest Day - 30 Minute Walk 7-Day Workout Plan: 25 Minute Dumbbell Workout

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Have a Great Workout!

Stay motivated, you can get through this 7-Day Workout Plan! Now put on those sneakers and let’s do this!

What Next?

Follow along in this series of 7-Day Workout Plans.

What Did You Think?

After you give these workouts a go, come on back and share what you thought in the comments below. I’d love to know.

Like this article? Pin it!

7-Day Workout Plan - Week 3

Before starting this or any diet, exercise or fitness program please consult your physician or other qualified health or medical professional to determine if it is right for your needs. This information is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. Read full Disclaimer.

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