12 Week No-Gym Home Workout Plan

Whether your goal is to lose weight, gain muscle or get fit check out our men’s and women’s workout plan, no equipment needed.  This workout plans is great for beginners, both men and women.

12 Week No-Gym Home Workout Plan:

12 Week No-Gym Home Workout Plan



How do it:

Repeat this circuit 2 times for beginner 5 times for advancers and rest for 60 seconds between sets. But never on consecutive days, you do not build muscle when you are exercising, you build muscle when you are resting.

How To Do A Jumping Jacks

How To Do A Push Up

How To Do A Squat

How To Do A Crunches

How To Do A Plank

How To Do A Lunges

How To Do A Sit ups

How To Do A Butt Kicks

How To Do A Wall Sit

How much exercise is enough to lose weight?

A perfect training should be at least 45 to 60 minutes, but this changes from person to person and it depends on how much weight you want to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.



P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.

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