6 Week No-Gym Home Workout Plan!

This workout plan will help you lose your extra pounds and gain muscles. The recommended duration of workout is around 45-60 minutes. If you are beginner you should start with 30 minutes of exercise.

Here you have the workout plan:

Monday:

  • 5 Push ups
  • 25 Crunches
  • 40 Sit ups
  • 15 Lunges
  • 20 Squats
  • 10 Butt Kicks
  • 30 Second Plank
  • 35 Jumping Jacks

Tuesday:

  • 10 Push ups
  • 40 Squats
  • 15 Butt Kicks
  • 30 Lunges
  • 20 Sit Ups
  • 25 Crunches
  • 35 Second Plank
  • 5 Jumping Jacks

Wednesday:

  • 15 Push Ups
  • 20 Squats
  • 40 seconds plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 5 Sit Ups
  • 10 Lunges 30 Butt Kick

Thursday:

  • 10 Push ups
  • 30 Jumping jacks
  • 20 Crunches
  • 25 Squats
  • 15 Butt Kicks
  • 10 Lunges
  • 35 Sit ups
  • 40 seconds Plank

Friday:

  • 5 Push ups
  • 40 Crunches
  • 25 Jumping Jacks
  • 15 Seconds Plank
  • 30 Sit ups
  • 10 Lunges
  • 20 Butt Kicks
  • 35 Squats

During the weekend you should rest!

Weekly plan for cardio workout:

  1. 30 -seconds sprint, 30 -seconds jog (5x)
  2. 35- seconds sprint, 45-seconds jog (6x)
  3. 45-seconds sprint, 60-seconds jog (7x)
  4. 50-seconds sprint, 45-seconds jog (8x)
  5. 55-seconds sprint, 30-seconds jog (7x)
  6. 60-seconds sprint, 45-seconds jog (6x)

Sources and references: Health Team Advisor   Daily Health Wind   The MIlitary Diet Plan

Photo credit: http://i.imgur.com/aloyrnY.png?1

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