This 1-Week Plan Is Free and Features 30-Minute Workouts You Can Do at Home

Updated on 5/6/2019 at 5:25 PM

Save your money on expensive gym memberships and still get in intense, kick-butt workouts by following this one-week plan. It features seven 30-minute workout videos you can follow along to at home (or anywhere!). All you need are a pair of dumbbells for this plan. By the seventh day, you'll feel amazing!

This one-week plan contains:

Three days of strength-training workouts
One day of dance cardio
One day of HIIT cardio
One day of yoga
One full-on active rest day

Day 1: Cardio and Toning Boot Camp

Get ready to start your week of workouts with Barry's Bootcamp trainer Allie Cohen. She keeps things moving by mixing strength training with cardio moves in this 30-minute eight-exercise circuit workout.

Equipment needed: medium-weight dumbbells (five to 10 pounds)

Find the workout here: Cardio and Toning Boot Camp

Day 2: 30-Minute Dance Cardio Workout

If you're sore or tight from yesterday's workout, dancing around should feel good. Ain't no party like a cardio dance party, especially when you're working out with Nicole Steen, a cardio dance expert at Equinox — she knows how to keep you moving. This dance cardio workout is designed to get your heart rate and your entire body moving.

Equipment needed: none

Find the workout here: 30-Minute Dance Cardio Workout

Day 3: 30-Minute Total-Body Toning Workout

It's another day of strength training! Celeb trainer Lacey Stone created this half-hour total-body workout that includes classic exercises for beginners, with optional modifications for more of a challenge. It's a bodyweight workout, but you will definitely feel it working.

Equipment needed: mat

Find the workout here: 30-Minute Total-Body Toning Workout

Day 4: Active Rest With a Foam Roller

Today is your rest day, but don't just sit on the couch. Show your body a little TLC. Foam rolling, along with stretching and cross training, can help prevent repetitive stress injuries that could disrupt your training. This self-massaging technique loosens stiff muscles and helps keep fascia (connective tissue in muscles) loose.

Equipment needed: foam roller and mat

Find the workout here: Seven Must-Do Foam Roller Moves

Day 5: 30-Minute Tabata Workout

This calorie-torching cardio workout is fast-paced and intense, but Equinox Tabata instructor Raneir Pollard's amazing energy will inspire you to fight for it. Tabata is a form of HIIT (high-intensity interval training) that alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds. Raneir provides modifications, too. No matter your fitness, this workout is for you.

Equipment needed: none

Find the workout here: 30-Minute Tabata Workout

Day 6: Yoga Flow

Take it easy on your joints, but keep moving a stretchy yoga flow. This 30-minute yoga session, led by Jess Taras and inspired by NYC- and LA-based Y7 Studio, will leave your entire body feeling stretched and supple. It's a great complement to strength training.

Equipment needed: yoga mat

Find the workout here: Yoga Flow From Y7

Day 7: Strong, Toned, and Fit Full-Body Workout

End your week of workouts feeling strong with this dumbbell workout. It works your entire body in 30 minutes with strength training using dumbbells. You'll be moving for the entire half hour, targeting every part of your body.

Equipment needed: medium-weight dumbbells (five to 10 pounds)

Find the workout here: Strong, Toned, and Fit Full-Body Workout

Great job! Make sure to take an active rest day tomorrow. Go for walk, a leisurely bike ride, or a swim. Looking for another plan to follow? Check out this seven-day video workout plan featuring different workout videos?