6 Week No-Gym Home Workout Plan

Have you been trying to melt extra pounds, gain muscle or  tone your body? If you are more than ready than this workout plan is great for men and women. This mini challenge can be done just about anywhere with NO equipment. If at first you don’t succeed, try, try, try, try, try again. Monday 5 Push Ups 20 Squats 10 Butt Kicks 15 Lunges 40 Sit Ups 30 Second Plank 25 Crunches 35 Jumping Jacks Tuesday 15 Butt Kicks 40 Squats 25 Crunches 35 Second Plank 30 Lunges 20 Sit Ups 5 Jumping Jacks 10 Push Ups If at first you don’t succeed, try, try, try, try, try again. Wednesday 30 Butt Kicks 10 Lunges 40 Second Plank 20 Squats 35 Jumping Jacks 5 Sit Ups 15 Push Ups 25 Crunches Thursday 40 Second Plank 30 Jumping Jacks 35 Sit Ups 20 Crunches 5 Lunges 15 Butt Kicks 25 Squats 10 Push Ups Friday 40 Crunches 15 Second Plank 20 Butt Kicks 25 Jumping Jacks 30 Sit Ups 5 Push Ups 35 Squats 10 Lunges Saturday REST Sunday REST Cardio (by week)
  1. 30 second sprint, 30 second jog (5x)
  2. 35 second sprint, 45 second jog (6x)
  3. 45 second sprint, 60 second jog (7x)
  4. 50 second sprint, 45 second jog (7x)
  5. 55 second sprint, 30 second jog (6x)
  6. 60 second sprint, 45 second jog (5x)
6-Week-No-Gym-Home-Workout-Plan How much exercise is enough to lose weight? The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose. Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week. Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes. Here are 4 tips to help you bind to a weight loss workout and meet your goals:
  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine

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