My Intense 7 Day Workout Schedule (Perfect during Lockdown)

Sharing is caring!

With the UK in our second lockdown of the year, most of us are having to settle for home workouts! My 7 day workout schedule is perfect for those who can’t take a trip to the gym.

As you all know, I’m a mother, so Im gonna be honest in saying that it wasn’t like I really had time to go to the gym anyway… But you know… it’s the fact that I no longer have the choice that hurts the most.

So… with the gyms closed there’s only really that one solution- finding ways to workout outside and at home!
Other than when I went to the gym in uni, I’ve been working out at home for as long as I can remember- my love for fitness has definitely stemmed from home workouts and I have been able to see great results with use of online resources!

Related posts: How To Fit Exercise Into A Busy Schedule
8 Amazing Tips to Keep Fit as a Regular Working Mum

My Intense 7 day Workout Schedule (Perfect during Lockdown) pin

This post may contain affiliate links that at no additional cost to you, I may earn a small commission.

Where To Find Home Workouts

The internet is a great place to find home workouts, they are absolutely everywhere! Since the pandemic, plenty of fitness influencers have been popping up, posting more and more content each day. The main places I find my home workouts for my 7 day workout schedule are:

  • Youtube: Probably the no.1 place to find the perfect workouts for you! Youtube is full of anything and everything. I actually wrote a post listing my top 5 YouTube fitness channels for home workouts!
  • Instagram: All you need to do is type in a hashtag and your screen is filled with plenty of content! Many of the fitness influencers on Instagram also have workout plans that you can purchase. I will list my favourite fitness accounts on Instagram for home workouts very soon!

  • Pinterest: I have found many amazing workouts via Pinterest! Check out my “Workouts To Try” board for some inspo.

Related post: I Tried The Chloe Ting 2 Week Shred Challenge and Received Amazing Results

after day 5 of my weekly workout schedule
Don’t I look absolutely ravishing!?

Do I Need Equipment?

Equipment is not a complete must and it is very possible to workout on a rug in your front room(and that’s me speaking from experience). But, depending on how hard you wish to work, eventually weighted exercises may just be what you need- especially if you are unable to go to your local gym. These are the items that I find are able to provide the most sufficient workouts without spending hundreds on gym equipment!

  • Yoga mat: Very useful when doing any kind of floor work. There’s nothing worse than feeling your bones digging into hard floor!
  • Dumbbells/water bottles/ bags of rice: Dumbbells are very versatile and I use them for upper body and lower body workouts. No dumbbells? No problem! Use things around the house!
  • Resistance bands: I use both “booty” resistance bands and stackable resistance bands in my 7 day workout schedule. I may never return to a gym again with these at hand! They are a perfect resolution for building muscles whilst the gyms are closed.

Listen to my October 2020 Workout Playlist here!


Alongside my 7 day workout schedule, for the best results, I try and take nutrition pretty seriously… And that’s extra emphasis on try! Throughout the week, I focus on:

  • Intermittent fasting: I practice intermittent fasting on my active rest days.

  • Calorie counting: I am not too strict on calorie counting but I try not to exceed 2000 calories on most days! This is specific to me and your own personal restrictions may vary.
    I used try and only eat clean whilst omitting any form of treats during the week. However, I have recently learnt that it is better to eat in moderation and limit strict rules. If you’re craving that cookie, just have it girl!!

  • High protein: I try and consume as much protein as possible during the day… Gotta get them GAINS!

  • Supplements: I recently wrote a post on the 5 supplements I take daily to help with weight loss!

My 7 Day Workout Schedule

Focus Points For My 7 Day Workout Schedule

Here is a list of things I try to focus on when planning my 7 day workout schedule. My schedule doesn’t always go to plan so it’s best to know what my goals are for the week.

  • Workout at least 4x a week: It’s easier to maintain 4 days of exercise a week, especially with a toddler!
  • Cardio Cardio Cardio: As I am trying to lose some extra inches around my waist at the moment, I aim to incorporate some form of cardio into my workout everyday. During my active rest days, I make sure to go for long walks!
    • Run 2 miles a day: My favourite form of cardio is definitely running but if I’m unable to run that day(which has been most days for me recently), I would substitute it with a 30 minute cardio workout.
  • Stretching is important: Even if I only get a short time to workout, I always remember to stretch, especially after the workout! You’ll always thank yourself later when you stretch.
  • Always push myself!!!

    So… let’s get into the 7 day workout schedule. This is what my lockdown workout schedule looks like:


  • Cardio
  • Lower Body- With Dumbbells


  • Cardio
  • Upper Body- Push Day




  • Short HIIT Workout
  • ISO Glute Workout


  • Longer Full Body Workout


  • Cardio
  • Upper Body- Pull Day



And there you have it, my 7 day workout schedule. Do you workout at home and if so, what is your current weekly workout schedule? Let me know in the comments below!

Thanks for stopping by

Subscribe so you don’t miss a post
I dare ya!

Leave a Reply

  • Elaine
    November 18, 2020

    Great workout tips. We always need some changes to our routines especially when stuck in the house.

    • TheDailyShayla
      November 19, 2020

      Thankyou, I’m glad you enjoyed them! It’s definitely about making the best of a bad situation.

  • Sophie
    November 18, 2020

    Get it girl! I’m inspired by your motivation. I’m pinning this in the off chance, I decide to get my butt in gear and start working out lol!

    • TheDailyShayla
      November 19, 2020

      Thank you so much! Trust me, it took a loooong while before I motivated myself enough to be consistent haha. Thanks for stopping by! πŸ˜€

  • mindbeautysimplicity
    November 19, 2020

    This is going to help me get back into my workout routine….i was doing well the first lockdown but now I was just not motivated. Until now! πŸ™‚

    ~ Brittany

    • TheDailyShayla
      November 27, 2020

      I’m glad I could be of some help! I can’t tell you how many times I’ve lost motivation during this pandemic haha. You got this! x

  • Olivia
    November 23, 2020

    Such great workout tips! Thanks so much for sharing them with us!

    Olivia |

    • TheDailyShayla
      November 27, 2020

      Thank-you for reading! πŸ˜€

  • Lauren
    January 28, 2021

    It is interesting to see what other people to do to work out from home. I want to try pilates, yoga and I have been trying to go on several walks a week depending on the weather. Thank you for sharing.


  • sunshinesarahxo
    March 2, 2021


    You’re so active! I’ve only recently started doing the Couch to 5K and even after 30 minutes 3 times a week leaves me knackered! πŸ˜‚

    I am very impressed with your schedule though!


    • TheDailyShayla
      March 2, 2021

      Thanks a lot! It honestly took me a while to get to this stage- I shock myself at times haha! I would love to start running though, you’re doing great! πŸ˜€

%d bloggers like this: