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.
- 3 sets x 10–12 reps: Glute Bridges (30 sec rest)
- 3 sets x 8–10 reps: Walking Lunges (30 sec rest)
- 3 sets x 10 reps: Shoulder Taps (20 sec rest)
- 3 sets x 12 reps: Crunches (20 sec rest)
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.
- 3 x 8–10 reps: Walking Lunges
- 3 x 12 reps: Glute Bridges
- 3 x 15 reps: Leg Raises
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).
- Cat Camel – 1 min
- Bird Dog Extension – 10 reps each side
- Supermans – 10 reps
- Child’s Pose – 1 min
- Seated Forward Fold – 1 min
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:
- 3 x 30–45 sec: Full Plank
- 3 x 12 reps: Russian Twist
- 3 x 12 reps: Bicycle Crunch
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.
- 3 x 10 reps: Shoulder Taps
- 3 x 12 reps: Plank Hand Tap Out
- 3 x 8 reps: Marching Plank
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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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.