12 Week No-Gym Home Workout Plan

If you’ve been planning to lose weight or gain muscle and tone your body, the workout plan presented in this article is an excellent way to begin. It’s suitable for both men and women and the best part about it is that it can be done anywhere you want and can. You needn’t go to the gym or spend money on expensive equipment.

Let’s take a look at the 12-week home workout plan in detail:

Beginners need to repeat the circuit 2 times whereas those who are advanced need to do 5 repetitions and rest one minute between sets.

MONDAY

20 Squats, 15-second plank, 25 crunches, 35 jumping jacks, 15 lunges, 25-secondn wall sit, 10 sit ups, 10 butt kicks, 5 push ups

TUESDAY

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

WEDNESDAY

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

THURSDAY

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

FRIDAY

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

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 (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)

Additional workout tips

You should exercise at least half an hour every day. With time, increase the time to one whole hour. Of course, you can divide these periods into sections and spread them throughout the day. The sections should not last less than 10 minutes. At first, exercise at least 2 days in a week and with time, increase this up to 5 days per week.

You need to drink a lot of water since the body needs it to help the muscles work and to help you sweat more.

You should listen to music while exercising because it is an amazing way to remain amused and motivated.

Remember not to push yourself too hard and increase the difficulty after 2 weeks of workout.

Good luck!

Sources: STAY HEALTH. NET and THE MILITARY DIET PLAN. COM