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.


5 Push Ups

20 Squats

10 Butt Kicks

15 Lunges

40 Sit Ups

30 Second Plank

25 Crunches

35 Jumping Jacks


15 Butt Kicks

40 Squats

25 Crunches

35 Second Plank

30 Lunges

20 Sit Ups

5 Jumping Jacks

10 Push Ups

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


30 Butt Kicks

10 Lunges

40 Second Plank

20 Squats

35 Jumping Jacks

5 Sit Ups

15 Push Ups

25 Crunches


40 Second Plank

30 Jumping Jacks

35 Sit Ups

20 Crunches

5 Lunges

15 Butt Kicks

25 Squats

10 Push Ups


40 Crunches

15 Second Plank

20 Butt Kicks

25 Jumping Jacks

30 Sit Ups

5 Push Ups

35 Squats

10 Lunges





Cardio (by week)

  1. 30 second sprint, 30 second jog (5x)
  2. 35 second sprint, 45 second jog (6x)
  3. 45 second sprint, 60 second jog (7x)
  4. 50 second sprint, 45 second jog (7x)
  5. 55 second sprint, 30 second jog (6x)
  6. 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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  1. Kylie reames April 29, 2017 at 11:11 pm - Reply

    This helps alot

  2. Debra Ramey April 29, 2017 at 1:35 am - Reply

    Is it possible for a 59 year old that weighs 400 lbs to get into shape like you guys? I am physically healthy but I am starting to go down hill. Bad knee, diabetes, now my thyroid is out of wack. I have 7 grandchildren and I want to start setting an example for them. Hard work you can accomplish anything. Am I to old and to fat for this? I looked over the exercise program and I will tell you some of them will be a challenge for me due to my left knee. I do this 3 day military diet where you lose 10 pds in 3 days. So far I have lost 22 pds.

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