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12 Week No-Gym Home Workout Plans

Transform your body at home! Discover our 12 week workout plan for weight loss, muscle gain, and fitness. No gym equipment needed.

Are you tired of starting a new workout plan every month and never seeing results? It’s time to commit to workout plan that will help you achieve your fitness goals. With consistency and dedication, you can transform your body and improve your overall health in just 12 weeks.

Why Is Exercise Important?

Before we dive into the 12-week workout plan, let’s first understand why exercise is important. Regular physical activity has numerous benefits for both your physical and mental health.

Physical Benefits of Exercise

Regular exercise can help you maintain a healthy weight, improve your cardiovascular health, and strengthen your muscles and bones. It can also reduce your risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.

Mental Benefits of Exercise

Exercise is not just beneficial for your physical health, but it also has a positive impact on your mental well-being. It can help reduce stress, anxiety, and depression, and improve your mood and overall mental health.

The 12 Week Workout Plan

Hiit workout

With the right exercise plan and motivation, you can achieve your fitness goals in just 12 weeks. Remember to listen to your body and make adjustments as needed. And most importantly, have fun and enjoy the journey towards a healthier and stronger you. Now that we understand the importance of exercise, let’s dive into the 12 week home workout plan that will help you achieve your fitness goals.


20 Squats
15 Second Plank
25 Crunches
35 Jumping Jacks
15 Lunges
25 Second Wall Sit
10 Sit Ups
10 Butt Kicks
5 Push Ups


10 Squats
30 Second Plank
25 Crunches
10 Jumping Jacks
25 Lunges
45 Second Wall Sit
35 Sit Ups
20 Butt Kicks
10 Push Ups


15 Squats
40 Second Plank
30 Crunches
50 Jumping Jacks
25 Lunges
35 Second Wall Sit
30 Sit Ups
25 Butt Kicks
10 Push Ups


35 Squats
30 Second Plank
20 Crunches
25 Jumping Jacks
15 Lunges
60 Second Wall Sit
55 Sit Ups
35 Butt Kicks
20 Push Ups


25 Squats
60 Second Plank
30 Crunches
55 Jumping Jacks
60 Lunges
45 Second Wall Sit
40 Sit Ups
50 Butt Kicks
30 Push Ups





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 (8x)
55 second sprint, 30 second jog (7x)
60 second sprint, 45 second jog (7x)
60 second sprint, 45 second jog (6x)
65 second sprint, 60 second jog (5x)
70 second sprint, 45 second jog (6x)
75 second sprint, 30 second jog (7x)
80 second sprint, 45 second jog (8x)
100 second sprint, 30 second jog (5x)

The Role of Exercise in Weight Loss

Calories In vs. Calories Out

At its core, weight loss is a simple equation of calories in versus calories out. This means that in order to lose weight, you need to burn more calories than you consume.

Exercise is a great way to increase the number of calories you burn, helping you create a calorie deficit and ultimately lose weight. However, it’s important to note that exercise alone is not enough to lose weight. You also need to pay attention to your diet and make sure you are consuming a healthy, balanced diet that supports your weight loss goals.

Building Muscle

Another important aspect of exercise for weight loss is building muscle. Muscle is more metabolically active than fat, meaning it burns more calories at rest. This means that the more muscle you have, the more calories you will burn throughout the day, even when you’re not exercising.

Incorporating strength training into your exercise routine can help you build muscle and increase your metabolism, making it easier to lose weight and keep it off.

How Much Exercise Do I Need to Lose Weight?

The amount of exercise you need to lose weight will vary depending on your individual goals, body composition, and current fitness level. However, the general recommendation is to aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week.

It’s also important to note that this recommendation is for overall health and fitness, not just weight loss. If your goal is to lose weight, you may need to increase the amount of exercise you do in order to create a larger calorie deficit.

Get in shape at home with our 10 week workout plan – no gym or equipment needed. Lose weight, build muscle, and get fit with ease!

Share this 12 week workout plan with you friends. They will thank you later when get in shape!