7-Day Workout Plan to help with your Hormones

7-Day Hormone Reset Workout Plan

Hormonal health drives your metabolism, mood, and energy. Imbalances in insulin, cortisol, thyroid hormones, or reproductive hormones can affect everything from weight management to sleep quality. Science shows that targeted exercise can improve insulin sensitivity, regulate cortisol, and promote a healthier hormonal environment (PMID: 33207656, PMID: 34185938, PMID: 35422535).

This plan is a generalised starting point for women looking to improve hormone balance with movement. It blends strength training, interval walking, sprints, yoga, and recovery sessions. Each workout includes warm-up, main training, and cool-down instructions so you know exactly what to do.

Day 1 – Full Body Strength + Brisk Walk

Warm-up: 5–7 minutes brisk walk or spot jogging, followed by dynamic stretches like arm circles and leg swings.

Post-workout cardio: 20 minutes brisk walk at 6–6.5 kmph.

Cool-down: 3–5 minutes slow walking, light stretching for quads, hamstrings, and shoulders.

Day 2 – Interval Walking

Warm-up: 5 minutes easy walking at 5–5.5 kmph.

  • 4 rounds:
    • 3 mins fast walk at 7.5 kmph
    • 3 mins moderate walk at 6.5 kmph

Cool-down: 5 minutes slow walking.

Day 3 – Lower Body Strength + Sprints

Warm-up: Bodyweight squats (10 reps), glute bridges (10 reps), light jog for 3 minutes.

Sprints: 5 rounds – 20 sec all-out sprint + 2 min slow walk recovery.

Cool-down: 5 minutes light walking and calf stretches.

Day 4 – Yoga & Mobility

Warm-up: Gentle neck rolls, shoulder rolls, and cat-camel (5 reps).

Finish with 20–30 minutes light outdoor walk.

Cool-down: Deep breathing in standing or seated position, 5 slow breaths.

Day 5 – Heart Rate Training + Core

Warm-up: 5 minutes brisk walk or light jog.

Heart Rate Intervals (Walking/Jogging):

  • 3 rounds:
    • 4 mins at 90% HRmax (fast jog or very brisk walk)
    • 3 mins at 70% HRmax (moderate pace walk)

Core Routine:

Cool-down: Gentle stretches for abs, back, and hips.

Day 6 – Upper Body Strength + Walk

Warm-up: Arm swings, band pull-aparts, 2 minutes spot jogging.

Post-workout: 20 minutes incline walk at 6–6.5 kmph.

Cool-down: Shoulder and chest stretches.

Day 7 – Nature Walk

45–60 minutes in a green space. Helps lower cortisol and improve serotonin (PMID: 28485630).

Why Customisation Works Faster

This plan is generalised for women’s hormonal health, but your body has over 50 hormones that interact in complex ways. PCOS, thyroid issues, insulin resistance, or stress-related imbalances require a different exercise, diet, and recovery strategy. When your plan is tailored to your blood reports, lifestyle, and goals, results are faster and more sustainable.

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Disclaimer

This workout plan is intended for general wellness and is not a substitute for medical advice. If you have a diagnosed medical condition, are pregnant, postpartum, or under treatment, please consult your doctor before starting. All exercise carries a risk of injury — listen to your body and progress gradually.