Anyone can do these quick workouts, whether this is your first time working out or you are coming back from taking a break or you already workout regularly. The majority of the workouts can be done in just 30 minutes or less.

They involve bodyweight movements, others use dumbbells or resistance bands. If you don’t have them, you can switch out the day’s workout with any of the other workouts. Feel free to follow the week in order or mix them up, but get them done.

Here are a few tips to keep in mind for your workouts:

  • You can click on an image to view a larger version or print it.
  • When a workout does not include a warm-up, jog in place or do jumping jacks for a minute or two to get the blood flowing.

We also have a free printable page of four 5-Minute Warm-Ups you can use to ensure you are properly warmed-up for your workouts. Click the button below to get your copy!

  • When a workout does not include a cool-down, take a few minutes to stretch. Don’t put it off. The best time to stretch is while your muscles are still warm. And you’re less likely to skip stretching that day if you do it right after the workout.
  • Give it your all when you workout. Not 80%, not 90%. Give it a full 100% effort or more.
  • Focus on doing each movement with proper form to prevent injury.
  • If you don’t know what a movement is, substitute it with one you do know. I will be posting a movement guide soon.
  • Be mindful of your breathing. Don’t hold your breath.
  • If you need to take a break, try not to stop. Instead take a few seconds to move a little slower, but keep moving. Then pick the intensity right back up again.
  • Follow each workout with healthy protein and healthy carbs to replenish depleted energy. Ideally you want to do this within 20 to 30 minutes after you workout.
  • It’s important to give your body time to recover. Make sure to take those active rest days. The keyword is ACTIVE. Do something that raises your heart rate for 30 minutes on those rest days.
  • Turn on some upbeat, fast beat music to keep you motivated.
  • Have fun!

Don’t forget to pin this to your favorite Pinterest board for later.

Week 6 Workout Plan

Send me any questions in the comments below. Enjoy!

Before starting this or any diet, exercise or fitness program please consult your physician or other qualified health or medical professional to determine if it is right for your needs. This information is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. Read full Disclaimer.

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22 comments on “Workout Plan – Week 6”

  1. Thanks for sharing! I really do need to get more workouts in, but right now I’m just trying to work on walking more – get my blood pressure up without doing anything too strenuous.


    • Yes, your health comes first and I always recommend you check with your physical or health care provider before starting any health, fitness or weight-loss program.

  2. I could really use an at home type workout like this! I need to get more active again! I walk and run, but I don’t get enough strength training!

    • Ideally you want to include strength training at a minimum twice a week. And it gets more and more important as we age.

    • Most people hate burpees. It’s like how I hate broccoli, but I know it’s good for me, but it doesn’t make me like broccoli more. lol

  3. This sounds like an easy, tailored and doable workout plan. I haven’t been able to do anything physically strenuous since my severe back injury and I really miss doing all these things. I think that if you’re physically able to do these things, do it! It’s so good not only for your physical health but for your mental health too!

    • You are so right. Exercise is not a punishment – it’s a privilege. When I had a concussion I nearly went crazy because I couldn’t move around much. I hope you recoup well enough to get more physical activity back into your life.

  4. Thanks for sharing especially the tip about “active resting”. I see a lot of people take cheat days and completely shut down and it’s a good thing to keep in mind to stay active.

    • Yes, sometimes you don’t know you need a rest day until it’s too late and you’ve overdone it. That’s why it’s good to plan out your workouts and rest days.

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