6 Week No-Gym Home Workout Plan


Have you been trying to melt extra pounds, gain muscle or  tone your body? If you are more than ready than this workout plan is great for men and women. This mini challenge can be done just about anywhere with NO equipment.

If at first you don’t succeed, try, try, try, try, try again.






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

REST

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)

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like 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.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine





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