Daily workout plan to keep you challenged and motivated

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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 – do this warm up each day before your workout. You can read more about why warming up is important here.

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. If you don’t have an exercise mat, then use a folded blanket.

Exercise instructions

Exercises 1-4 start from an all-4s kneeling position

#1 Donkey kicks

Making sure you keep your back held straight and your knee flexed at 90°, lift one leg up towards the ceiling.
Stop when your thigh is parallel to the floor.
Lower and repeat.

#2 Fire hydrants

Lift one leg out to to side, making sure your knee stays bent at 90°.
Lift as high as you can without rotating your spine and pelvis, then lower and repeat.

#3 Push ups

Walk your hands away from your legs, at the same time as you lift your feet into the air. You are aiming for a position in which your body and upper legs form a straight line and the top part of your knee is in contact with the floor.
Bend your arms at the elbows so that your head and upper body lower towards the floor. Look down at the floor so that your head stays in line with your body.
When your chin is an inch from the floor, reverse the movement and come back up to your starting position.

#4 Elbow plank

From the kneeling position, lean forwards and put your forearms on the floor, making sure your shoulders are directly above your elbows.
Have your palms facing, curled into a fist.
Straighten one leg out behind you, with the toes on the floor.
Engage your core strongly and extend the other leg behind, so that your body is making a straight line.
Hold this position.

For exercises 5-8, the start position is lying on your back.

#5 Crunches

Have your knees bent, feet about hip distance apart.
Put your hands behind your head to support it.
Engage your abdominal muscles and curl your spine smoothly away from the floor.
Stop when your shoulder blades have left the floor and start to reverse the movement.

#6 Reverse crunches

Extend your legs so that they are vertical.
Engage your lower abs as you curl your lower spine off the mat. It should be a smooth curling movement.
When your lower back has left the floor, start to reverse the movement – curl your spine back down under control.

#7 Bicycle crunch

The start position this time is with your feet in the air and your hands behind your head
Bring your right knee towards your upper body and, at the same time, lift your left shoulder off the floor and reach your left elbow towards your right knee.
Return to the start position and repeat on the other side.

#8 V-sit

Lift both legs to a 45º angle with the floor.
Lift your upper body and reach your hands towards your feet.
Keeping your legs lifted, lower you upper body back down and repeat.

#9 Elbow side plank

Lay on your side, with your legs extended in a straight line.
Take your forearm to 90º with your body and make a fist with your hand.
Engage your core muscles and lift your upper body so that your forearm is supporting you, making sure your shoulder is directly above your elbow.
Hold this position.
Lower and rest.

#10 Squats

Have your feet a little more than hip distance apart, parallel or slightly turned out.
Bend at your knees and hips as you lower into squat position. Aim to get your thighs parallel with the floor.
Come back up gently, making sure you don’t jerk your knees backwards.

#11 Lunges

Stand with your feet about hip distance apart.
Take one leg out behind you and touch your toes to the floor.
Now bend at both knees, so that you lower your body towards the floor. At the end of the movement, your thighs should be parallel with the floor.
Return to the starting position and repeat on your other leg.

#12 Wall sit

Stand with your back to the wall, about 18-24 inches away from it, legs hip distance apart.
Using your hands to help support you, bend your knees as you lean your back against the wall.
When your back is fully in contact with the wall, start to slide down, until your thighs are parallel with the floor.
Hold this position.

#13 Side leaps

Start by standing with your feet close together.
Raise your right knee, then jump sideways to the right, leading with your right leg.
Follow through with your left leg, bringing your left foot close to your right.
Now lift your left knee and repeat to the left.

#14 Jacks

Stand with your feet together and arms by your side. Jump your legs wide as you take your arms over your head. Turn your toes slightly outwards as you land.
Lower your arms as you jump your feet back together.

#15 Squat jumps

Start in a squat position (as described above), with your arms down by your sides.
Swing your arms up over your head as you push your toes off the ground and jump up.
Come back down onto the floor in the starting position and repeat.

#16 Mountain climbers

Get into an all-4s position on the floor. Make sure your hands are directly below your shoulders.
Take your legs out behind, keeping your back slightly curved.
Now bring one knee at a time in towards your arms.

#17 Jog

Keep your shoulders back and abdominal muscles engaged.
Focus on jogging in a controlled way, don’t land heavily on your feet.

#18 Burpee

Start in a crouched position with your hands and feet on the floor (as in the middle picture).
Jump your feet out behind you, then in again.
As your feet come back to their starting position, take your hands off the floor and come up to standing.
Now do a jack (see instructions above).
Come back down to the crouch position and start again.