5-Week Workout Plan to Get a Lean Body at Home

Achieving your fitness goals and building a lean, strong body hinges on consistent workouts. The good news? You can ditch the gym membership entirely and get effective workouts right at home, saving time and money.

This 5-week home workout plan is your answer if you’re constantly pressed for time but determined to get fit. Tailored specifically for women, the plan is for home and perfect for beginners.

Alongside the plan, we’ve curated videos for reference on proper form and exercise variations.

The Importance of Exercise

Regular exercise is essential for maintaining good health and overall well-being. It strengthens your muscles and bones, improves cardiovascular health, boosts your mood, and helps you manage weight.

When aiming to get lean, exercise creates a calorie deficit, which means you burn more calories than you consume, leading to weight loss and a leaner physique.

5-Week Workout Plan to Get Lean at Home

This plan incorporates a variety of bodyweight exercises that target different muscle groups. It is recommended to perform the workout 3 times per week with at least one rest day in between. As you progress through the weeks, you can increase the number of sets or repetitions to challenge yourself further.

Week 1:

• Monday: Lower Body Workout
  • Squats: 3 sets of 10-15 reps
  • Lunges: 3 sets of 10 reps per leg
  • Step-ups: 3 sets of 12 reps per leg (using a sturdy chair or bench)
  • Calf raises: 3 sets of 15-20 reps
• Wednesday: Upper Body Workout
  • Push-ups (modified on knees if needed): 3 sets of as many reps as possible (AMRAP)
  • Wall push-ups: 3 sets of 10-15 reps (if regular push-ups are too challenging)
  • Rows (using water bottles or resistance bands): 3 sets of 10-12 reps
  • Tricep dips (using a chair or bench): 3 sets of as many reps as possible (AMRAP)
• Friday: Core Workout
  • Plank: 3 sets of 30-60 seconds hold
  • Russian twists: 3 sets of 15 reps per side
  • Crunches: 3 sets of 15-20 reps
  • Leg raises: 3 sets of 10-15 reps

Week 2:

• Increase the number of sets for each exercise by 1.

Week 3:

• Increase the number of repetitions for each exercise by 2-3.

Week 4:

• Add weight training using dumbbells, water bottles, or resistance bands. Start with a weight that is challenging but allows you to maintain proper form throughout the exercise.

Week 5:

• Focus on improving your form and technique for each exercise. You can also try incorporating new exercise variations to challenge yourself further.

Additional Tips

• Warm up before each workout: This helps to prepare your muscles for exercise and reduce the risk of injury. A simple 5-minute warm-up can include light cardio, such as jumping jacks or jogging in place, and dynamic stretches.
• Cool down after each workout: This helps your body to recover from exercise and prevent muscle soreness. A cool-down can include static stretches, such as a hamstring stretch, quad stretch, and calf stretch.
• Listen to your body: Take rest days when needed and don’t push yourself too hard, especially when you are just starting out.
• Maintain a healthy diet: Eating a healthy diet that is low in processed foods and added sugar is essential for getting lean. Focus on consuming plenty of fruits, vegetables, and whole grains.
• Stay hydrated: Drink plenty of water throughout the day to stay hydrated and support your workouts.

Remember, consistency is key to achieving your fitness goals. By following this workout plan and incorporating healthy lifestyle habits, you can effectively get lean and build a stronger, healthier you.