12 Week No-Gym Home Workout Plan

12 Week No-Gym Home Workout Plan

If you want to lose weight, gain muscle or get fit check out our men’s and women’s workout plan for you, Here are mini-challenges or workouts that can be done at home no equipment needed.

12 Week Home Workout Plan

If you want to lose weight, gain muscle or get fit check out our men’s and women’s workout plan for you, Here are mini-challenges or workouts that can be done at home no equipment needed.

This is the 12 week home workout plan you need to follow:

Monday:

Twenty squats; twenty-five-second wall-sit; fifteen seconds plank; five push-ups; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks

Tuesday:

Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty seconds plank; twenty butt-kicks

Wednesday:

Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall-sit; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second plank; and ten push-ups

Thursday:

Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank; fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups

Friday:

Twenty-five squats; forty sit-ups; sixty-second plank; thirty push-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks

You should rest during the weekend.

Weekly plan for cardio workout:

1st week: 30 second sprint, 30 second jog (5x)

2nd week: 35 second sprint, 45 second jog (6x)

3rd week: 45 second sprint, 60 second jog (7x)

4th week: 50 second sprint, 45 second jog (8x)

5th week: 55 second sprint, 30 second jog (7x)

6th week: 60 second sprint, 45 second jog (7x)

7th week: 60 second sprint, 45 second jog (6x)

8th week: 65 second sprint, 60 second jog (5x)

9th week: 70 second sprint, 45 second jog (6x)

10th week: 75 second sprint, 30 second jog (7x)

11th week: 80 second sprint, 45 second jog (8x)

12th week: 100 second sprint, 30 second jog (5x)

Be sure you drink lots of water and find a proper time to exercise on a daily basis.

To lose weight, you should exercise from 45-60 minutes daily. If you are a beginner, start with a 50-minute workout, and gradually increase up to 200 minutes. Along on these workout plan practice a few healthy diet in order to fight bloating and stay healthy.

Original article and pictures take elfitness.net site