If you want to lose weight, gain muscle, or just get fit, check out our men’s and women’s workout plans for mini challenges or workouts that can be done at home without equipment, saving you the cost of a gym membership.
6 Week No-Gym Home Workout Plan
Training Plan Instructions:
Repeat this circuit 2 times for beginners 5 times for advanced and rest 60 seconds between sets.
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)
Keep reading:
