If you want to lose weight, gain muscle or get fit check out our men’s and women’s workout plan for you, Here are mini-challenges or workouts that can be done at home with no equipment.
A workout by your home comes with many benefits. Not only does it save you the time them takes to drive to a gym, them too saves the cost of a gym membership. If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.
6 Weeks No-Gym Home Workout Plan:
Workout Plan Instructions:
Repeat this circuit 2 times for beginner 5 times for advancers and rest for 60 seconds between sets.
Monday
- 5 Push Ups
- 20 Squats
- 10 Butt Kicks
- 15 Lunges
- 40 Sit Ups
- 30 Second Plank
- 25 Crunches
- 35 Jumping Jacks
Tuesday
- 15 Butt Kicks
- 40 Squats
- 25 Crunches
- 35 Second Plank
- 30 Lunges
- 20 Sit Ups
- 5 Jumping Jacks
- 10 Push Ups
Wednesday
- 30 Butt Kicks
- 10 Lunges
- 40 Second Plank
- 20 Squats
- 35 Jumping Jacks
- 5 Sit Ups
- 15 Push Ups
- 25 Crunches
Thursday
- 40 Second Plank
- 30 Jumping Jacks
- 35 Sit Ups
- 20 Crunches
- 5 Lunges
- 15 Butt Kicks
- 25 Squats
- 10 Push Ups
Friday
- 40 Crunches
- 15 Second Plank
- 20 Butt Kicks
- 25 Jumping Jacks
- 30 Sit Ups
- 5 Push Ups
- 35 Squats
- 10 Lunges
Saturday/Sunday
- REST
Cardio (by week)
- 30 second sprint, 30 second jog (5x)
- 35 second sprint, 45 second jog (6x)
- 45 second sprint, 60 second jog (7x)
- 50 second sprint, 45 second jog (7x)
- 55 second sprint, 30 second jog (6x)
- 60 second sprint, 45 second jog (5x)
Tips
- Staying hydrated is essential to staying healthy, and infused water make staying hydrated easy.
- Eating a healthy food before you workout will give you the stamina and energy your body needs.
- Always warm up before start your home workout plan, and cool down before ending them. You do not want to cut corners.
How do it:
P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.
These article doesn’t constitute medical advice. If you are concerned about your health, talk to your doctor.
Original article and pictures take hiitworkout.net site
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