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

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! :)

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

    Vicky says:

    Hi there, is the boxing cardio considered resistance training or HIIT? It seemed pretty intense with little rest. Thank you!

      Sanja - Lean Legs Support says:

      Hi lovely,

      Boxing is a mixture of cardio and resistance training :)

      I hope this helps, if you have any questions, please let me know.


    Kim says:

    Hello! For Day 2- the full body resistance workout, how should we alternate the left and right side? Wondering how it works in sets… this is my first time trying so please advise, thank you so much! :)

      Ana - Lean Legs Support says:

      Hello lovely,

      So when you finish one exercise with one side of your body (e.g. left leg) do the same with your other side and then move on to the next exercise. :)

      Hope this helps! xx


    Tracy says:

    Hello! Is this for mesomorphs? And is this a replacement of power walking that it can be done every day? Thank you!

      Tijana - Lean Legs Support says:

      Hi lovely,

      Thank you for reaching out!

      Yes, mesomorphs can follow this as well :) Those two cardio videos can be a temporary substitute for power walking, if you are in lockdown for example, but since they are not as effective as power walking and running, I advise you get back to walking outside or on a treadmill as soon as the lockdown is lifted :)


    Flo says:

    Hi Tina :)
    thanks for your prompt reply!
    It is crystal clear!
    I’ll follow Rachael’s suggestions and keep you posted ;)

      Tina - Lean Legs Support says:

      Great! :)
      Good luck! <3

    Flo says:

    Hi Racheal,
    I really find your website very interesting!
    Slimming down legs and keep them lean is a challenge and we need to find the right combo between diet and workout to make it right. Thanks for helping us with that !
    I’m tired of hearing that women can’t be bulky! It’s not true, the wrong workout can really create damages.
    I have a question:
    What do you think about jumping rope for a mesomorph?
    My muscles are very responsive, to give you an exemple when I had to recover after surgery I spent 10 days without doing any sport, except walking for 1 hr a day, and I saw my legs getting leaner and leaner and I loved it!
    I’m actually pretty active and I like fast walking every day and jumping rope every other day for 30 minutes. It helps me to feel better physically and mentally but I’m afraid I can get bulky legs because of it…
    What do you suggest?
    Thanks a lot!

      Tina - Lean Legs Support says:

      Hi lovely,
      I’m glad we are on the same page when it comes to everyone finding what suits them best, without lifting weights being the only option! <3
      As for your question, this is what Rachael has to say about rope jumping: Skipping is great cardio, but doesn’t have the same slimming down legs effect as walking and running. Because of the constant jumping, it can make your calves bigger. And depending on your skipping style, can make your thighs bigger too. It may not make everyone’s legs bigger, but if you gain muscle easily, you might want to avoid skipping.
      So, perhaps you can up the power walks instead of skipping? :)
      I hope this helps! <3

    Stacie says:

    These are great! I really wish you showed all the exercises as repeating gifs. They are way easier to follow than the videos. Not to be confused with the cardio videos. Those are perfection. Especially with your Awesome Mom! She really helped me get the hang of it to be able to start following you! Thanks again for sharing during this time!

      Marina - Lean Legs Support says:

      Hey lovely,
      Rachael was really happy to hear you’re enjoying her videos, especially the ones with her mum! <3
      As for the gifs, that's not a problem. If that would be easier for you lovelies, we'll add gifs!
      Let me know if there's anything else I can help you with! xx

    Melissa says:

    Hi Rachael,
    I have a question.
    When is the best time to exercise?
    Before breakfast or in the afternoon?

      Tijana - Lean Legs Support says:

      Hi lovely,
      Thank you for reaching out! :)
      Actually, Rachael has written a detailed blog post about this, you can find it here.
      Tina xx

    Carly says:

    Hi! I have been doing workouts from chloe ting in youtube to help slim my legs and i am mainly just getting a bigger butt and don’t feel like i am getting slimmer thighs, I don’t have the money to get your workout guide right now even though i really want to, i am a mesomorph and really need your help please send all tips and advice?”, thank you!

      Tijana - Lean Legs Support says:

      Hi lovely,
      Since you a mesomorph, here’s a guide on nutrition and activities that would benefit mesomorphs the most :)

    Rola says:

    Did we lose weight when we make cardio

      Tijana - Lean Legs Support says:

      Hi lovely <3
      Walking helps a lot with slimming down your legs and weight loss, but your nutrition is even more important - you need to eat healthily and at a slight calorie deficit to be able to lose weight. Here's another blog post that can help you calculate how many calories you should eat.

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