These mini home workout plan for both men and women can help you lose weight and gain muscle mass. What is best about it?s that it can be done in the commodity of your home and you don?t need to visit the gym no use any special equipment.
Get in shape in 6 week workout plan at home without going to the gym.
Workout Plan instructions:
Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.
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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)
Tips:
Staying hydrated helps to combat muscle fatigue and boost endurance. Always drink water before, during, and after your workout to replenish fluids lost during exercise.
Music are a great motivator when them comes to exercise. Listening to your favorite tunes or something really upbeat or motivating can increase endurance and may make your workout seem easier.
Now you?ve everything you need at your disposal to start a no gym no equipment workout routine. Remember to pair the day?s exercises with that week?s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle in no time.
CONTINUE READING: 4 week workout plan for beginners at home without equipment
