The Best Home Workout Plan for Men and Women

couple doing full body home workout

Ultimate Home Routine Workout for Couples: No Equipment Home Workout Plan 2019

There are a lot of people who can’t afford gym. For all those, we have developed a whole home workout plan which does not require any type of equipment other than Dumbbells. You can hit all your muscles in a single day but it is not recommended.

So we recommend you to hit only one particular muscle group at a time. We have divided your body into three muscle groups and deduced a weekly routine for them.

You can also check out other workout plans HERE.

This is also a great couples home workout plan, follow this workout plan with your partner to get the most out of it.

Day 1- lower body

Day 2- abs and core

Day 3- Upper body

Day 4- lower body

Day 5- abs and core

Day 6- Upper body

Day 7Rest

Upper Body

Upper body is mostly composed of chest and bicep muscles. It also includes triceps, shoulders and neck. These exercises help you grow all of these muscles.


Push-ups are most famous for upper body workout. Push-ups basically hit several muscles at the same time. To hit complex muscles, a variety of push-ups are introduced and honestly you don’t have to do any other exercise if you perform only these all.

man and woman doing push ups
couple doing push ups
credits: Freepik

Triceps dip

Sit down on the edge of the seat and place your hands right behind your hips, on the corner of the chair. Then remove your buns from the chair and extend your legs straight. Now move your body down by bending your arms and stop before your buns touch ground and push yourself up. This exercise really burn your tricep muscles.

happy couple doing triceps dips exercise
happy couple doing triceps dips


Burpees not only affect upper body, it involves core and lower body too. It is done in two steps.

  1. Jump from the floor and clap your hands above your head.
  2. Then lie down and do a push-up.
Burpees exercise tutorial
woman doing burpees exercise

Birds dogs

Place your both hands and knees on the ground. Then extend your right arm and left leg as far as you can and return to initial position. Again, extend your left arm and right leg and return. This exercise helps you build your shoulders and upper traps.



Simple traditional pull-ups are great for upper body muscles. It mostly effects lats and shoulders and helps you improve your posture.

Choose any random 6-7 exercises and perform 10-20 reps of each of them. Repeat the sequence 2-3 times. You should take 30 seconds rest after every exercise.

girl and guy doing pull ups exercise
couple doing push ups

Abs and core

Abs and core makes our middle body and includes all muscles of abs and lower back. Fat accumulated mostly on our belly and this is where more people concentrate. Some best exercises of abs are.


Plank is the best exercise for upper body as well as for abs. It increases stamina and strengthens back, abdomen and shoulders.


Lie on the floor with only your toes and arms touching the ground. keeping your body straight, continue this position as long as you can.

Flutter kicks

Lie straight on the ground with your legs in the air. Now try to walk in this position, moving your feet up and down as shown in the picture.

woman doing flutter kicks exercise
woman doing flutter kicks exercise

This exercise strengthens middle and side abs.

Heel touch

To perform this exercise, lie straight on the ground with your legs bent. Raise your upper body and try to touch your heels with your hands alternatively.

woman doing heel touches
woman doing heel touches

This exercise burns fat from the side abs.

Bicycle crunches

Lie straight and bend your arms to touch your ears. Then raise your right leg and bend it to touch your right knee with left arm. Repeat this by touching left knee with right arm.

bicycle crunches

Bicycle crunches hit directly your middle abs and lower back muscles.


Lie on the ground with your hands extended and legs straightened. Then raise your upper body and legs at the same time and touch your toes with your hands. If this is difficult for you, you can try to touch knees instead of toes.

woman doing v-ups exercise

Legs up

Lie on the ground and bend your thighs vertically keeping your legs straight. Then bring them down just like you take them up.

couple doing legs up exercise
legs up exercise

Try to perform all these according to your potential and don’t forget to take 30 seconds rest after every exercise. Try to perform 3 sets of this sequence which takes almost 20 minutes.

Lower body

There are not as much muscles in lower body as compared to upper body so it is wise suggestion to include running which will not only boasts your stamina but also strengthens your leg muscles.


husband and wife on morning run

Do perform some stretching before running. Start by jogging at slower pace and then increase your pace after 1 minute. Run according to your stamina and sprint in the last minute before slowing down. A healthy man should run 2 kilometers in 8 minutes. Make a goal and then try to accomplish it.

Dumbbell Squats

Add some weight on your back and bend your legs down keeping your back straight. Squats are most popular leg exercise and it hits major leg muscles.

Couple doing dumbbell squats
Dumbbell squats

 These are the best exercises that you can perform without any equipment required.


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