Quarantine Cardio: Stay Active With Our 7-Day At Home Workout Plan

By Rachael Attard, Updated Sep 12, 2020
free at home workout plan

If you are used to being out and about every day and go for a run, walk, or a swim- you might find it extremely hard to adjust to a new ”quarantined life”.

But, being stuck at home doesn’t mean you can’t stay active and keep your fitness & cardio levels – it just requires a bit of creativity!

Join me for a 7-day cardio workout plan you can do from your home or your garden to keep your fitness levels up and move your body.

I promise these workouts are much more fun and easier if done together! In some of these videos, I was joined by my mom and my best friend. <3

So if you are currently at home with your mom, sister, best-friend or flatmate invite them to join you!

You can do it together to keep both of you active and in good spirits!

Let’s do this!


This workout is for all my cardio lovers who can’t go outside for a power walk or a run.

A cardio workout will boost your energy levels and your mood and the best part is…you can do it together with your family members.

This is one of my favourite routines as I filmed it with my mum. So, feel free to invite your BFF, sister, mum, or aunt to do this cardio routine with you!

If you are already quite fit, follow my lead.

And if you’re a beginner or you are doing this with one of your older family members, just follow my mum. :)

Let me know if you like this workout!

P.S. How cute is my mum <3


This is a full-body resistance workout that you can do at home.

This type of training will provide low to moderate resistance so you won’t feel like you’ve worked yourself to exhaustion.

And since it’s low impact, it’s suitable for people with different fitness levels.

I did this workout in my garden but if you need to stay inside, that’s totally fine. :)


  • Do each exercise for 45 seconds with as little rest as possible. 
  • If you can’t do 45 seconds, aim for 30 seconds or as long as you can :)
  • After you complete all 6 exercises (1 round) rest for 1 minute.
  • Do 2-3 rounds (or more if you feel like it!).


This is one of my favourite ab workouts!

It’s super quick and you can do it literally anywhere.

In this video, I am doing it from my kitchen, while trying not to get interrupted by my dog Homer.

To do this workout, you’ll need just a pair of gliding discs. If you don’t have gliding discs, that’s OK. You can use small towels or paper plates. :)


  • Do each exercise for 45 seconds.
  • Rest for 15 seconds.
  • Try to do 3 rounds.


No gym, no problem! You can still work on your glutes and legs!

To do this workout, you can stay in your living room. All you need is a couch! ;)


  • Do each exercise for 45 seconds (both sides for the 1 sided exercises), without any rest. 
  • Complete 2-3 rounds.


As important as it is to move your body, it is also equally important to give your body time off to rest and recover.

Even if you feel like you’ve been more sedentary than ever due to quarantine, I usually don’t recommend exercising every day.

If you still feel like you’d like to move your body, try some light stretching and foam rolling.

This would be a perfect day to focus on healthy eating and cooking a delicious meal for your family/ housemates.

You can download my  FREE 7-day meal plan and try out some of my recipes or just check out my recipe posts and find something you like.


This is another at-home cardio workout I did with my mum!

And nothing makes us feel more like a badass duo than boxing together!

So, feel free to invite your mum or even grandma to join you for this one ;)

Boxing is a great cardio workout and it will tone your core and upper body super fast.

However, this one is a bit intense. If you are already quite fit, follow what I’m doing.

And if your mum or grandma joins in, she can follow my mum! 

My mum and I hope you’re going to like this workout, so feel free to tag me on Instagram if you do!

And don’t forget to share this workout with your friends who also want to stay active :)


We’re almost there, hun! :)

To finish off this 7-day at-home workout plan, I’ve prepared another low to moderate intensity routine that will work your whole body.

So even if you are a complete fitness newbie, you’ll be able to do this one! ;)

This one is a full length, follow at-home workout, so all you need to do is follow our lead.

Let’s go! 

I hope these workouts help you stay in good spirits and keep you moving.

Feel free to share them on Instagram and tag me (@rachael_attard), so I can follow all you lovelies that are doing my workouts!

I hope you are safe and healthy. Thinking of all of you and your families.


Rachael x


If you liked this workout routine and want more workouts to help you stay fit at home, check out 3 Steps to Lean Legs Program and my Lean Legs Video Course!

Check out these lovelies who followed my programs and got AMAZING results! :)

Tags: cardio for fat loss and lean legs
Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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22 comments on “Quarantine Cardio: Stay Active With Our 7-Day At Home Workout Plan”

    Christina says:

    Hi Ladies, can i do this 7 day guide every week for a month to tone ( meso) or do i need to alternative different exercises from plan ( have brought the lean legs but find it hard to follow ) i find it much easier to follow your youtube workouts when its just you on your own. i do get in 3 resistance and 1 hit class in a week with plenty of walking would that be enough ?

    Anonymous says:

    Ok, good to know. Thank you so much for your help! :)