12 Week No-Gym Home Workout Plan

Having a good body and shape is everyone’s desire no matter of the gender, male or female, and in order to achieve that there is no need for expensive member ships in various gyms. It can be done in the comfort of your own home; all you have to do is to follow this 12 week workout schedule. Plus, no special equipment is required.

The Twelve Week Workout Plan

The First Day:

20 squats; 25 seconds wall-sit; 15 seconds plank; 5 push-ups; 35 jumping jacks; 25 crunches; 15 lunges; 10 sit-ups; and 10 butt-kicks.

The Second Day:

10 squats; 20 crunches; 10 jumping jacks; 10 push- ups; 25 lunges; 35 sit-ups; 45seconds wall-sit; 30 seconds plank; 20 butt-kicks.

The Third Day:

15 squats; 30 sit-ups; 30 crunches; 35 seconds wall-sit; 50 jumping jacks; 25 butt-kicks; 25 lunges; 40 seconds plank; and 10 push-ups.

The Fourth Day:

35 squats; 20 crunches; 15 lunges; 30 seconds plank; 50 sit-ups; 60 seconds wall-sit; 35 butt-kicks; 25 jumping jacks; and 20 push-ups.

The Fifth Day:

25 squats; 40 sit-ups; 60 seconds plank; 30 push-ups; 30 crunches; 60 lunges; 55 jumping jacks; 45 seconds wall-sits; and 50 butt-kicks.

The sixth and seventh day take a rest.

Cardio Workout

Follow this cardio workout plan on weekly basis:

First week:                 Five times of 30 seconds sprint, 30 seconds jog
Second week:             Six times of 35 seconds sprint, 45 seconds jog
Third week:               Seven times of 45 seconds sprint, 60 seconds jog
Fourth week:             Eight times of 50 seconds sprint, 45 seconds jog
Fifth week:                 Seven times of 55 seconds sprint, 30 seconds jog
Sixth week:                Seven times of 60 seconds sprint, 45 seconds jog
Seventh week:            Six times of 60 seconds sprint, 45 seconds jog
Eighth week:              Five times of 65 seconds sprint, 60 seconds jog
Ninth week:               Six times of 70 seconds sprint, 45 seconds jog
Tenth week:               Seven times of 75 seconds sprint, 30 seconds jog
Eleventh week:          Eight times of 80 seconds sprint, 45 seconds jog
Twelfth week:            Five times of 100 seconds sprint, 30 seconds jog

Make sure to properly hydrate your body by consuming plenty of water.

In order to successfully lose weight you need to exercise from 45-60 minutes on daily basis. For a beginner, the best workout time is a 50-minute workout, and then gradually increasing the time up to 200 minutes.

In addition to this workout plan you should follow a healthy diet so that you avoid bloating and keep your body in good health.

 

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