Are you looking for an easy and fast training? Do you want to give some time for your health and fitness? But you don’t know where and how to start, then this workout plan help you lose weight and gain muscle mass in just four week.
Based on the needs of beginners, we have compiled this information from the best physiotherapist who will guide you to start your fitness training at beginner level.
This 4 week workout plan designed to help people who have little experience but who want to lose weight or be fit and more active in their lives.
The best part is that you can do this training at home without any kind of equipment. A perfect instruction can make your training effective from strength building to weight loss, of course it will also improve your health.
4 Week No-Gym Home Workout Plan
Follow this workout plan and watch your belly fat melt
Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.
Monday
5 Reps Squat Jumps
30 reps Russian Twists
10 reps Push Ups
25 Second Wall Sit
15 reps Lunge Kicks
45 reps Side Crunches
40 Sec High Knees
35 reps Jumping Jacks
20 Second Plank
Tuesday
10 reps Squat Jumps
30 Second Plank
15 reps Russian Twists
35 reps Jumping Jacks
45 reps Lunge Kicks
25 Second Wall Sit
40 reps Side Crunches
20 Sec High Knees
5 reps Push Ups
Wednesday
20 reps Russian Twists
35 Second Wall Sit
10 reps Side Crunches
30 Second Plank
40 reps Squat Jumps
45 reps Lunge Kicks
15 reps Push Ups
25 Sec High Knees
5 reps Jumping Jacks
Thursday
15 Sec High Knees
5 reps Squat Jumps
20 reps Russian Twists
45 Sec Plank
30 Sec Wall Sit
10 reps Push Ups
35 reps Lunge Kicks
25 reps Jumping Jacks
40 reps Side Crunches
Friday
30 Sec Wall Sit
45 reps Side Crunches
25 Second Plank
5 reps Lunge Kicks
20 reps Russian Twists
35 reps Jumping Jacks
15 reps Push Ups
40 Sec High Knees
10 reps Squat Jumps
Saturday
REST
Sunday
REST
Cardio (by week)
1. 20 sec sprint, 15 sec jog (5x)
2. 30 sec sprint, 40 sec jog (6x)
3. 45 sec sprint, 60 sec jog (7x)
4. 60 sec sprint, 45 sec jog (8x)
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