7 Day Workout Challenge for Beginners, No Equipment Needed (Printable PDF)

7 Day Workout Challenge for Beginners-min

Whether you’re struggling to kickstart a new fitness routine, or your existing workouts are going nowhere, we’ve got a 7 day workout challenge that will get you burning calories, building functional strength… and all without needing any equipment.

This workout challenge includes different exercises each day, so you can discover new ways to move your body and keep fit over the course of a week.

We’ve also included low-impact exercise alternatives for each day, as well as tips for increasing the difficulty, so it can be customized to your existing level of fitness.

By following a workout every day for a week, this fitness challenge will also encourage healthy habits by getting you into a routine of doing exercise daily. This may not sound like much, but consistency is king when it comes to reaching any fitness goal.

Oh, and did we mention, the workouts take just 15 minutes too… so they can fit into any schedule, no matter how busy you are.

So, lace up those sneakers, dust off the sweatbands, and give this 7 day workout challenge a go!

GoalBuild Strength, Burn Calories
Duration7 Days
Workout Lengths15 Minutes
EquipmentNo Equipment Needed

Create a Custom Workout Plan

Check out our guide on how you can create a free custom workout plan, that is personalized to your specific fitness goals.

Printable PDF Version

If you’d like to print this challenge off, simply click below to view the PDF version.

7 Day Workout Challenge Structure

  • Suitable for all levels.
  • No equipment needed.
  • 30 seconds per exercise.
  • 4 exercises per workout.
  • 5 rounds.
  • Workouts take less than 15 minutes.
  • Low-impact exercise alternatives included.
  • Build daily habits around exercise.

This fitness challenge uses circuit-based workouts. Each day, you have 4 exercises to complete. You’ll do each exercise for 30 seconds and repeat this circuit 5 times (rounds).

Rest for 1 minute after each round.

The benefit of this structure means that you can go at your own pace. If you’re just getting started, you can just try and do a few repetitions within that 30 seconds, but once you feel a bit more confident, you can try and push yourself more.

Go at your own pace and track your progress so if you do it again, you can see your improvements.

If you want to increase the difficulty, do each exercise for 60 seconds.


  • Squats
  • Push Ups
  • Plank
  • Glute Bridges

Low Impact Alternatives – Kneeling squats, kneeling push ups, kneeling planks.

Increase Difficulty – Increase length of each set to 60+ seconds. Replace squats with single leg squats. Replace glute bridges with single leg glute bridges.


  • Lunges
  • Dips
  • Inchworms
  • Russian Twists

Low Impact Alternatives – Kneeling dips.

Increase Difficulty – Increase length of each set to 60+ seconds. Replace lunges with alternating lunges.


  • Reverse Lunges
  • Inverted Row/Pull Up
  • Sprawls
  • Kneeling Close Grip Push Ups

Low Impact Alternatives – T raises.

Increase Difficulty – Increase length of each set to 60+ seconds. Replace inverted row/pull up with eccentric (slow) pull ups. Replace kneeling close grip push ups with regular close grip push ups.


  • Burpees
  • Reverse Plank
  • Calf Raises
  • Pike Push Up

Low Impact Alternatives – Kneeling pike push up, forearm reverse plank.

Increase Difficulty – Increase length of each set to 60+ seconds. Replace pike push up with handstand push ups.


  • Wall Sits
  • Bird Dog
  • Jumping Jacks
  • Good Mornings

Low Impact Alternatives – Kneeling squats, glute bridges, mountain climbers.

Increase Difficulty – Increase length of each set to 60+ seconds. Replace wall sits with single leg wall sits or deck squats.


  • Bodyweight Single Leg Romanian Deadlift (RDL)
  • Shoulder Tap Planks
  • Dead Bugs
  • Step Ups

Low Impact Alternatives – Kneeling shoulder taps, regular plank, regular RDL (instead of single leg).

Increase Difficulty – Increase length of each set to 60+ seconds. Replace step ups with step up jumps or broad jumps. Replace single leg RDL with hip airplanes.


  • Bulgarian Split Squat
  • Supermans
  • Chinese Plank
  • Decline Push Up

Low Impact Alternatives – Regular plank, kneeling push up, regular squats, kneeling squats, glute bridges.

Increase Difficulty – Increase length of each set to 60+ seconds. Increase the angle of the decline push up, or replace it with handstand push ups.

Tips and Things to Consider


It’s important to warm-up before any sort of workout, even if it’s at home.

Warming-up isn’t just about reducing the risk of injury, it also helps improve performance and gets your muscles and joints primed for movement.

We’d recommend includes static and dynamic stretches (such as the world’s greatest stretch) within your warm-up.

Mobility and Flexibility

Alongside the exercise in this workout challenge, we’d recommend working on your mobility and flexibility too. These aspects of fitness are often ignored but they can make a big difference in how your body moves.

If you find certain exercises are difficult due to stiffness, it might be that mobility movements can help to unlock troublesome joints and allow you to complete the exercises properly.

For example, working on Asian squats and other hip mobility movements and routines, will help with any sort of lower body movement.

Keep Active

Try and keep active throughout the day too.

If you have the option to take the stairs, for example, or walk instead of driving… these types of decisions can help you avoid being sedentary for long periods… which will make reaching your fitness goals harder.

Find a Workout Buddy

For added motivation, try and find a workout buddy who can complete this workout challenge with you.

Being able to share your experience with someone else will help further increase motivation and ultimately help you stick with it for longer.

This is a great way to build healthy habits into your weekly routine.


As well as exercise, diet is likely going to be an important factor in reaching your fitness goal.

Try and follow a healthy diet and cut back on processed foods/high sugar foods.

An app like MyFitnessPal can help make tracking macronutrients easier.

Bottom Line

If you’re lacking some motivation to get moving, give this 7 day workout challenge a try.

It doesn’t need any equipment and you can go at your own pace.

Remember to stretch and warm-up, and don’t push yourself beyond your limits. If you need a rest, simply take a time out and resume once you’ve caught your breath.

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