12 Week No-gym Home Workout Plans

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

12 Week  Home Workout Plans

12 Week No-gym Home Workout PlansWorkout plans instructions:

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



Monday

20 Squats
15 Second Plank
25 Crunches
35 Jumping Jacks
15 Lunges
25 Second 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)

Workout plans Tips:

  • Devote time to exercising: You’ll want to set your goal for workout at least ½ an hour a day. Slowly, over time, you should draw this out to 1 hour. These time period, however, can be broken up into sections and spread over the course of the day, however, those sections should be no less than 10 minutes. When you begin, exercise at least 2 days a week. Over time you should stretch this out to up to 5 days a week.
  • Hydrate: Drink lots of water before you exercise. Your body will need the water to help your muscles work and also to help you sweat. If you are dehydrated before you start, just think about how you will feel afterward!
  • Listening to music: while you work out can be a great way to keep you amused and motivated. It is the Eye of the Tiger!
  • Do not push yourself too hard: Try to increase the difficulty after about 2 weeks of doing exercises.



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