6 Weeks Home Workout Plan


If you want to lose weight, build muscle or get fit check out our men’s and women’s six week workout plan for you. A workouts that can be done at home with no equipment.

A workout by your home comes with many benefits. Not only does it save you the time them takes to drive to a gym, them too saves the cost of a gym membership.

If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.


Jumping jacks

An excellent full body exercise that improves aerobic fitness, strengthens the body and promotes relaxation. This exercise also improves muscular endurance, increases the body’s metabolic rate and aids in weight loss.


Helps shape and tone the shoulders, triceps and glutes, strengthens the chest and helps tone and tighten the trunk.


Excellent exercise to train the lower body and core muscles, provided they are performed regularly they help define thighs and buttocks.


Helps tone and strengthen the trunk, improves posture, reduces the waist and increases balance and stability.


Helps strengthen the trunk, upper and lower body, so it is a good exercise for the whole body.


A total lower body workout that increases muscle tissue and shapes the lower body.

Butt Kicks

Great for lifting, strengthening and shaping the glutes and hamstrings if performed regularly.

Training Plan Instructions:

Repeat this circuit 2 times for beginners 5 times for advanced and rest 60 seconds between sets.


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


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


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


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


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





Cardio (by week)

30 second sprint, 30 second jog (5x)
35 second sprint, 45 second jog (6x)
45 second sprint, 60 second jog (7x)
50 second sprint, 45 second jog (7x)
55 second sprint, 30 second jog (6x)
60 second sprint, 45 second jog (5x)


  • Staying hydrated is essential to staying healthy, and infused water makes staying hydrated easy.
  • Eating healthy foods before training will give you the stamina and energy your body needs.
    Always warm up before you start your workout at home, and cool down before you finish. You don’t want to skimp.

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