30 Days NO-Gym Home Workout Plan

In order to have a fit and healthy body exercising and a good diet is a must. Many people try to make a change in their life but usually, they give up too early and they never see the results. That is why we present to you a 30 days workout plan that you can do from home.

Complete the challenge and you will be amazed by the results.

HomeWorkout

 

Monday

  • 10 Squat Jumps
  • 30 Second Plank
  • 15 Russian Twists
  • 35 Jumping Jacks
  • 45 Lunge Kicks
  • 25 Second Wall Sit
  • 40 Side Crunches
  • 20 Second High Knees
  • 5 Push Ups

Tuesday

  • 15 Second High Knees
  • 5 Squat Jumps
  • 20 Russian Twists
  • 45 Second Plank
  • 30 Second Wall Sit
  • 10 Push Ups
  • 35 Lunge Kicks
  • 25 Jumping Jacks
  • 40 Side Crunches

Wednesday

  • 30 Second Wall Sit
  • 45 Side Crunches
  • 25 Second Plank
  • 5 Lunge Kicks
  • 20 Russian Twists
  • 35 Jumping Jacks
  • 15 Push Ups
  • 40 Second High Knees
  • 10 Squat Jumps

Thursday

  • 5 Squat Jumps
  • 30 Russian Twists
  • 10 Push Ups
  • 25 Second Wall Sit
  • 15 Lunge Kicks
  • 45 Side Crunches
  • 40 Second High Knees
  • 35 Jumping Jacks
  • 20 Second Plank

Friday

  • 20 Russian Twists
  • 35 Second Wall Sit
  • 10 Side Crunches
  • 30 Second Plank
  • 40 Squat Jumps
  • 45 Lunge Kicks
  • 15 Push Ups
  • 25 Second High Knees
  • 5 Jumping Jacks

Saturday

  • REST

Sunday

  • REST

Cardio(by week). (To be Completed only on workout days)

  1. 20-second sprint, 15-second jog (5x)
  2. 30-second sprint, 40-second jog (6x)
  3. 45-second sprint, 60-second jog (7x)
  4. 60-second sprint, 45-second jog (8x)

Source: Female Fit Body

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