6 Week No-Gym Home Workout Plan

Share this post:

If you decide to follow this workout plan, you will be able to lose surplus pounds and gain muscles. The workout should last somewhere between 45 to 60 minutes. Of course, beginners should start with half an hour and then gradually increase the duration to reach one hour. Let’s take a look at the workout plan now.

The Workout Plan Explained

Monday

  • 5 Push-ups
  • 25 Crunches
  • 40 Sit-ups
  • 15 Lunges
  • 20 Squats
  • 10 Butt Kicks
  • 30 Second Plank
  • 35 Jumping Jacks

Tuesday

  • 10 Push-ups
  • 40 Squats
  • 15 Butt Kicks
  • 30 Lunges
  • 20 Sit Ups
  • 25 Crunches
  • 35 Second Plank
  • 5 Jumping Jacks

Wednesday

  • 15 Push-ups
  • 20 Squats
  • 40 seconds plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 5 Sit Ups
  • 10 Lunges 30 Butt Kick

Thursday

Loading...
  • 10 Push-ups
  • 30 Jumping jacks
  • 20 Crunches
  • 25 Squats
  • 15 Butt Kicks
  • 10 Lunges
  • 35 Sit-ups
  • 40 seconds Plank

Friday

  • 5 Push-ups
  • 40 Crunches
  • 25 Jumping Jacks
  • 15 Seconds Plank
  • 30 Sit-ups
  • 10 Lunges
  • 20 Butt Kicks
  • 35 Squats

Take a break during the weekend.

Week Plan for Cardio

  1. 30 -seconds sprint, 30 -seconds jog (5x)
  2. 35- seconds sprint, 45-seconds jog (6x)
  3. 45-seconds sprint, 60-seconds jog (7x)
  4. 50-seconds sprint, 45-seconds jog (8x)
  5. 55-seconds sprint, 30-seconds jog (7x)
  6. 60-seconds sprint, 45-seconds jog (6x)

Source:

GO FIT STAY FIT

Loading...

Be First to Comment

Leave a Reply

Your email address will not be published. Required fields are marked *