12 Week No-Gym Home Workout Plan

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 no equipment needed.

12 Week Home Workout Plan

12 Week No-Gym Home Workout Plan

 



This is the 12 week home workout plan you need to follow:

Monday:

Twenty squats; twenty-five-second wall-sit; fifteen seconds plank; five push-ups; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks

Tuesday:

Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty seconds plank; twenty butt-kicks

Wednesday:

Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall-sit; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second plank; and ten push-ups



Thursday:

Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank; fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups

Friday:

Twenty-five squats; forty sit-ups; sixty-second plank; thirty push-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks

You should rest during the weekend.

Weekly plan for cardio workout:

1st week: 30 second sprint, 30 second jog (5x)
2nd week: 35 second sprint, 45 second jog (6x)
3rd week: 45 second sprint, 60 second jog (7x)
4th week: 50 second sprint, 45 second jog (8x)
5th week: 55 second sprint, 30 second jog (7x)
6th week: 60 second sprint, 45 second jog (7x)
7th week: 60 second sprint, 45 second jog (6x)
8th week: 65 second sprint, 60 second jog (5x)
9th week: 70 second sprint, 45 second jog (6x)
10th week: 75 second sprint, 30 second jog (7x)
11th week: 80 second sprint, 45 second jog (8x)
12th week: 100 second sprint, 30 second jog (5x)

Be sure you drink lots of water and find a proper time to exercise on a daily basis.

To lose weight, you should exercise from 45-60 minutes daily. If you are a beginner, start with a 50-minute workout, and gradually increase up to 200 minutes. Along on these workout plan practice a few healthy diet in order to fight bloating and stay healthy.



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