6 Week No-Gym Home Workout Plan

This program is made for people who don’t have the time or don’t want to spend any money for a gym or some expensive programs. The program is not complicated but is very effective.
While you’re on this program it is important to avoid any junk foods, sodas or alcohol. Try to avoid eating in the late hours, especially heavy meals, before bed.

Another important thing is that you have to keep your self hydreted. If you want to improve your figure this is essential in the process, so dont forget to drink plenty of water.

THE PROGRAM

This program will help you lose weight and on the other hand, you will gain some serious muscles. If you’re a beginner, the duration of the workout should be 30 minutes. If you have some experience of exercising then 45-60 minutes is a perfect time.

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 a cardio workout:

30 -seconds sprint, 30 -seconds jog (5x)
35- seconds sprint, 45-seconds jog (6x)
45-seconds sprint, 60-seconds jog (7x)
50-seconds sprint, 45-seconds jog (8x)
55-seconds sprint, 30-seconds jog (7x)
60-seconds sprint, 45-seconds jog (6x)

Source: Go Fit Stay Fit