No. 08
A Weekly Home Workout Plan for Adults Getting Back Into Fitness
Published:
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Maybe work got busy, life got in the way, or you simply fell out of the habit. Whatever the reason, coming back to exercise after a long break can feel daunting. The key is to start where you are, not where you used to be.
This guide gives you a simple weekly structure you can do at home with minimal equipment. If you have a health condition, an old injury that still bothers you or haven't exercised in a long time, check with your doctor first and consult a doctor or physiotherapist about any movements you're unsure about.
What the guidelines suggest
Singapore's physical activity guidelines recommend that adults do "at least 150 to 300 minutes of moderate-intensity aerobic activity per week" and "strengthen muscles, bones and joints through different activities, at moderate or vigorous intensity, at least two days a week" (HPB, 2022). HealthHub summarises this as "at least 150-300 minutes of moderate-intensity aerobic activity and 2 days of muscle-strengthening activity every week" (HealthHub).
That is the goal to work towards over time. If you are starting from zero, you don't need to reach it in the first week.
Start where you are
- Be honest about your current fitness. Your body may need time to readjust.
- Begin with shorter, easier sessions and build up gradually.
- Focus on consistency. Turning up regularly matters more than any single hard workout.
- Expect some muscle tiredness in the first weeks. Sharp or unusual pain is different. Stop and get it checked.
A sample 3-day week
This plan uses three main sessions plus light activity on other days. Choose days that fit your schedule, with a rest day in between strength sessions if possible.
Day 1: Full-body strength
Warm up for a few minutes (marching on the spot, arm circles, gentle squats). Then do two rounds of:
- Bodyweight or dumbbell squats
- Wall or knee push-ups
- Resistance band rows
- Glute bridges on a mat
- Plank on knees or full plank, held briefly
Cool down with gentle stretching.
Day 2: Cardio and movement
- A brisk walk outdoors, or
- A low-impact indoor session: marching, step-touches, gentle skipping with a rope if comfortable
Keep the pace at a level where you can talk but feel warmer and breathe a little harder.
Day 3: Strength and mobility
Warm up, then two rounds of:
- Reverse lunges (hold a chair or wall for balance if needed)
- Band chest press
- Kettlebell or dumbbell deadlift with light weight and careful technique
- Dead bug or similar core exercise
- Side plank on knees
Finish with mobility work: hip circles, cat-cow on a mat and shoulder rolls.
Other days
- Walk, take the stairs, do household chores or stretch lightly.
- Take at least one full rest day each week.
Strength, cardio and mobility: why all three
- Strength helps with everyday tasks like carrying shopping and climbing stairs.
- Cardio (aerobic activity) builds stamina.
- Mobility helps you move comfortably through your full range.
A balanced week includes some of each.
Tracking without apps
You don't need a fitness app. A notebook works well:
- Date and session type
- Exercises, reps and the weight or band used
- How you felt (energy, effort, anything to watch)
Look back every couple of weeks. You'll often find progress you didn't notice at the time.
When to level up
After a few weeks of steady sessions, you may be ready to make things a little harder. Change one thing at a time:
- Add repetitions to each set.
- Add a third round to your strength sessions.
- Use a heavier weight or band once your technique is solid.
- Lengthen your walks or add a fourth session.
If you feel run down, sleep poorly or notice lingering soreness, take an extra rest day.
Useful items
- A set of dumbbells (adjustable or a few fixed weights)
- A kettlebell, if you want variety
- Resistance bands
- An exercise mat
- A skipping rope, if suitable for you
Safety note
- Check with your doctor before starting a new exercise routine. If you have a health condition, an existing injury or ongoing discomfort, consult a doctor or physiotherapist about which movements suit you.
- Stop and rest if you feel dizzy, faint, short of breath, unwell or experience chest discomfort, or if you feel sharp or unusual pain. Seek medical help if symptoms do not settle.
- Emergency (Singapore): call 995 for life-threatening emergencies. For non-emergency medical advice, SCDF points to the NurseFirst helpline at 6262 6262 (SCDF).
- This article is general information only and is not a substitute for advice from a doctor, physiotherapist or qualified exercise professional.