VALENTINE'S DAY couples workout

Workout Duration: 40-50 minutes

Estimated Calories Burned: 300-500 kcal

Forget the cliché dinner date—this Valentines Day, sweat it out together with a full-body couples workout. Whether you and your partner are gym regulars or just looking for a fun way to stay active, this routine will bring you closer—literally. Partner workouts increase motivation, accountability, and make fitness way more enjoyable. Plus, who doesn’t love a little healthy competition?

If you're single and still wanna do this workout, you're more than welcome to. You can instead ask a friend and do the workout drunk. That's two problems solved.

So get your mat, your mate and let's start this couples workout.

Difficulty Scale

💪 Beginner

🔥 Experienced

💀 Advanced

Warm-Up: Sync Up & Get Moving

Before you jump into this workout, spend 5-10 minutes getting your muscles warm and heart rate up.

Warm-Up Routine

✅ High Knees (Side by Side) – 30 seconds

✅ Partner Squats – 15 reps

✅ Plank High-Fives – 10 reps per side

✅ Jump Rope or Light Jog – 1-2 minutes

The Workout: Sweat Together, Stay Together

1️⃣ Partner Squats

Stand facing each other, hold hands, and squat down at the same time. Great for legs, core stability, and teamwork.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 15 reps

☑️ Advanced: 3-4 sets, 20 reps

✅ Muscles: Quads, Glutes, Core

✅ Equipment: Bodyweight

Tip: Keep your weight in your heels and chest up to maintain good form.

2️⃣ Partner Push-Ups

Face each other in push-up position. Lower down together and high-five each other at the top.

Reps & Sets:

☑️ Beginner: 1 set, 10 reps

☑️ Intermediate: 2-3 sets, 12 reps

☑️ Advanced: 3-4 sets, 15 reps

✅ Muscles: Chest, Shoulders, Triceps

✅ Equipment: Bodyweight

Tip: Keep your core tight and avoid letting your hips sag.

3️⃣ Assisted Pistol Squats

Each partner supports the other while doing a single-leg squat. Helps with balance and leg strength.

Reps & Sets:

☑️ Beginner: 1 set, 8 reps per leg

☑️ Intermediate: 2-3 sets, 10 reps per leg

☑️ Advanced: 3-4 sets, 12 reps per leg

✅ Muscles: Quads, Glutes, Core

✅ Equipment: Bodyweight

Tip: Use your partner’s hands for balance, not to pull yourself up.

4️⃣ Wheelbarrow Walks

One partner holds the other’s ankles while they walk forward on their hands. Switch roles after each set.

Reps & Sets:

☑️ Beginner: 1 set, 10 meters

☑️ Intermediate: 2-3 sets, 15 meters

☑️ Advanced: 3-4 sets, 20 meters

✅ Muscles: Core, Shoulders, Arms

✅ Equipment: Bodyweight

Tip: Keep your core engaged and take small, controlled steps.

5️⃣ Partner Russian Twists

Sit facing each other, knees bent, feet off the ground. Pass a medicine ball back and forth as you twist.

Reps & Sets:

☑️ Beginner: 1 set, 15 reps

☑️ Intermediate: 2-3 sets, 20 reps

☑️ Advanced: 3-4 sets, 25 reps

✅ Muscles: Core, Obliques

✅ Equipment: Medicine Ball (Optional)

Tip: Keep your back straight and engage your core throughout the movement.

6️⃣ Resistance Band Rows

Stand facing each other, holding opposite ends of a resistance band. Row at the same time for back and bicep activation.

Reps & Sets:

☑️ Beginner: 1 set, 12 reps

☑️ Intermediate: 2-3 sets, 15 reps

☑️ Advanced: 3-4 sets, 18 reps

✅ Muscles: Back, Biceps

✅ Equipment: Resistance Band

Tip: Keep your shoulders down and squeeze your shoulder blades together at the top.

7️⃣ Plank Challenge

Hold a plank position while maintaining eye contact. Whoever drops first owes the other a favor (get creative with this one).

Time & Sets:

☑️ Beginner: 1 set, 30 seconds

☑️ Intermediate: 2-3 sets, 45 seconds

☑️ Advanced: 3-4 sets, 60+ seconds

✅ Muscles: Core, Shoulders, Glutes

✅ Equipment: Bodyweight

Tip: Keep your hips level and engage your abs the entire time.

Cool Down: Stretch & Recover Together

Take 5 minutes to stretch and relax.

Best Cool-Down Stretches

✔️ Partner Hamstring Stretch – 30 seconds per leg

✔️ Seated Back-to-Back Twist – 30 seconds per side

✔️ Chest Stretch – 30 seconds

✔️ Seated Butterfly Stretch – 30 seconds

What’s Next?

You just crushed this workout together—now keep that momentum going! Whether it’s training as a team or setting fitness goals together, nothing brings people closer than shared challenges and victories.

If you're still feeling energetic I bet you can come up with some cardio to finish it off. If you're single, try and be your own lover, no matter what that might look like. Cook yourself a nice meal from our recipes tab or watch romantic comedies with a tub of ice cream and teary eyes. It'll be okay, you'll find your valentine someday.

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