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.
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)
- 20-second sprint, 15-second jog (5x)
- 30-second sprint, 40-second jog (6x)
- 45-second sprint, 60-second jog (7x)
- 60-second sprint, 45-second jog (8x)
Source: Female Fit Body