6 Week No-Gym Home Workout Plan

If you decide to follow this workout plan, you will be able to lose surplus pounds and gain muscles. The workout should last somewhere between 45 to 60 minutes. Of course, beginners should start with half an hour and then gradually increase the duration to reach one hour. Let’s take a look at the workout plan now.

The Workout Plan Explained


5 Push-ups
25 Crunches
40 Sit-ups
15 Lunges
20 Squats
10 Butt Kicks
30 Second Plank
35 Jumping Jacks


10 Push-ups
40 Squats
15 Butt Kicks
30 Lunges
20 Sit Ups
25 Crunches
35 Second Plank
5 Jumping Jacks


15 Push-ups
20 Squats
40 seconds plank
25 Crunches
35 Jumping Jacks
5 Sit Ups
10 Lunges 30 Butt Kick


10 Push-ups
30 Jumping jacks
20 Crunches
25 Squats
15 Butt Kicks
10 Lunges
35 Sit-ups
40 seconds Plank


5 Push-ups
40 Crunches
25 Jumping Jacks
15 Seconds Plank
30 Sit-ups
10 Lunges
20 Butt Kicks
35 Squats

Take a break during the weekend.

Week Plan for Cardio

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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