This mini-plan for both men and women can help you lose weight and gain muscle mass. What is best about it’s that it can be done in the commodity of your home and you don’t need to visit the gym nor use any special equipment.
4 Week No-Gym Home Workout Plan
Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.
Monday
5 Reps Squat Jumps
30 reps Russian Twists
10 reps Push Ups
25 Second Wall Sit
15 reps Lunge Kicks
45 reps Side Crunches
40 Sec High Knees
35 reps Jumping Jacks
20 Second Plank
Tuesday
10 reps Squat Jumps
30 Second Plank
15 reps Russian Twists
35 reps Jumping Jacks
45 reps Lunge Kicks
25 Second Wall Sit
40 reps Side Crunches
20 Sec High Knees
5 reps Push Ups
Wednesday
20 reps Russian Twists
35 Second Wall Sit
10 reps Side Crunches
30 Second Plank
40 reps Squat Jumps
45 reps Lunge Kicks
15 reps Push Ups
25 Sec High Knees
5 reps Jumping Jacks
Thursday
15 Sec High Knees
5 reps Squat Jumps
20 reps Russian Twists
45 Sec Plank
30 Sec Wall Sit
10 reps Push Ups
35 reps Lunge Kicks
25 reps Jumping Jacks
40 reps Side Crunches
Friday
30 Sec Wall Sit
45 reps Side Crunches
25 Second Plank
5 reps Lunge Kicks
20 reps Russian Twists
35 reps Jumping Jacks
15 reps Push Ups
40 Sec High Knees
10 reps Squat Jumps
Cardio (by week)
1. 20 sec sprint, 15 sec jog (5x)
2. 30 sec sprint, 40 sec jog (6x)
3. 45 sec sprint, 60 sec jog (7x)
4. 60 sec sprint, 45 sec jog (8x)
