6 Week No-Gym Home Workout Plan

These mini 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.

Here are a amusing little workout that you can do in addition to 12 week home workout Plan!

6 Week Home Workout Plan

 Home Workout Plan

Workout plan instructions:

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.


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


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


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


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


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





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)

Workout plan 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.

P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly fat.