Daily workout plan to keep you challenged and motivated

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

Daily workout plan PDF

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).

Exercise instructions

Daily workout plan - donkey kicks

Daily workout plan fire hydrants

Push ups

Crunches

Reverse crunch

Bicycle crunch

Elbow side plank

Side leaps

Jacks

Squat jump

Mountain climber

Jog

Burpee

Squat

Lunges

Wall sit

V sit

Elbow plank

The daily workouts

Monday – mat day

Daily workout plan Monday

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.

Tuesday – cardio day

Daily workout plan Tuesday

Cardio exercises to get your heart rate up. Do 30 seconds of everything for a total of 4 sets.

Wednesday – mixed circuit

Daily workout plan Wednesday

A mixture of strength and cardio. Do 50 reps of everything (or 25 on each side) for a total of 3 sets.

Thursday – legs day

Daily workout plan Thursday

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.

Friday – abs day

Daily workout plan Friday

Strength work for your abs. Do 50 reps of everything and 30 seconds plank on each side, for a total of 4 sets.

Saturday – mixed circuit

Daily workout plan saturday

Another strength and cardio mix. Do 40 reps of exerything (or 2o on each side) for a total of 3 sets.

Sunday – standing work

Daily workout plan Sunday

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.

Get a printable the daily workout plan PDF

Sign up for My Fitness Planner updates and get the free printable download link e-mailed to you:

After you sign up, you’ll get 3 e-mails:
The first will ask you for a one-click confirmation of your subscription
Once you’ve confirmed, you’ll get a second e-mail with a link to your download and a separate welcome e-mail

Daily workout plan PDF printable chart

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