This daily workout plan gives you a different workout to do each day of the week. There are 18 exercises altogether, with a maximum of 8 in each daily workout. There’s a leg day, an abs day, a cardio day, a matwork day, a standing day and 2 days with a bit of everything. The workouts should take you around 15 minutes each day, including warming up. See the end of the post to download a printable PDF of the workout.
Daily workout plan – about the workouts
Warm up – make sure you do the warm up exercises shown in the exercise instructions below.
General exercise safety – please read these general exercise guidelines before you start.
This workout contains some high intensity and high impact exercises. It also includes some static hold exercises (plank and wall sit) which can cause blood pressure to rise. It isn’t intended to be a beginner workout. If you’re a beginner, please see the suggested workouts at the end of the page.
You should wear training shoes that will absorb impact for the high impact exercises (squat jump, jacks, burpees, mountain climber, side leaps, jog). Trainers aren’t necessary for the other exercises, but if you’re working on a hard floor you shouldn’t have footwear that you can slip in (like socks).
You should also have some cushioning for the non-standing exercises, ideally an exercise mat. See an exercise mat buying guide here.
The daily workouts
Instructions for the exercises are below the workout plans.
Monday – mat day
Strength work for your legs, arms and abs. Do 30 seconds of everything (or 15 seconds on each side) for a total of 4 sets.
- Fire hydrant
- Donkey kick
- Push up
- Crunch
- Reverse crunch
- Bicycle crunch
- Side elbow plank
Tuesday – cardio day
Cardio exercises to get your heart rate up. Do 30 seconds of everything for a total of 4 sets.
- Side leap
- Jacks
- Squat jump
- Jogging
- Mountain climber
- Burpee
Wednesday – mixed circuit
A mixture of strength and cardio. Do 50 reps of everything (or 25 on each side) for a total of 3 sets.
- Squat
- Lunge
- Side leap
- Jack
- Mountain climber
- Donkey kick
- Bicycle crunch
- Reverse crunch
Thursday – legs day
Strength work for your legs. Do 50 reps of everything (or 25 on each side) and a 30 second wall sit for a total of 4 sets.
- Squat
- Lunge
- Wall sit
- Donkey kick
- Fire hydrant
Friday – abs day
Strength work for your abs. Do 50 reps of everything and 30 seconds plank on each side, for a total of 4 sets.
- Crunch
- V-sit
- Reverse crunch
- Elbow Plank
- Bicycle crunch
- Side elbow plank
Saturday – mixed circuit
Another strength and cardio mix. Do 40 reps of everything (or 2o on each side) for a total of 3 sets.
- Squat jump
- Push up
- Burpee
- Donkey kick
- Fire hydrant
- Mountain climber
Sunday – standing work
The last workout is another mixed circuit, this time with no mat work. Do 40 seconds of everything (or 20 on each side) for a total of 3 sets.
- Side leap
- Jack
- Jump squat
- Jogging
- Squat
- Lunge
Exercise instructions
Warm up exercises – do 16 reps of each
Workout exercises
Get a printable the daily workout plan PDF
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Related to daily workout plan
Alternative beginner workouts
