6 Week No-Gym Home Workout Plan

This workout plan will help you lose your extra pounds and gain muscles. The recommended duration of workout is around 45-60 minutes. If you are beginner you should start with 30 minutes of exercise.

Here you have the workout plan:

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

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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)

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