16 Week No Gym Home Workout Plan

January 30, 2016

Since the colder months are coming up, a ton of you have been asking for fun mini-challenges or workouts that can be done at home with minimal equipment.

Here is a fun little workout that you can do in addition to my 12 week home workout bundle!

Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.

Complete each cycle only once per day, then do your designated cardio for the week only on workout days. You should rest completely each weekend.

Monday

  • 10 Squats
  • 10 Second Plank
  • 10 Crunches
  • 10 Jumping Jacks
  • 10 Lunges
  • 10 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 10 Push Ups

Tuesday

  • 20 Squats
  • 20 Second Plank
  • 20 Crunches
  • 20 Jumping Jacks
  • 20 Lunges
  • 20 Second Wall Sit
  • 20 Sit Ups
  • 20 Butt Kicks
  • 20 Push Ups

Wednesday

  • 30 Squats
  • 30 Second Plank
  • 30 Crunches
  • 30 Jumping Jacks
  • 30 Lunges
  • 30 Second Wall Sit
  • 30 Sit Ups
  • 30 Butt Kicks
  • 30 Push Ups

Thursday

  • 40 Squats
  • 40 Second Plank
  • 40 Crunches
  • 40 Jumping Jacks
  • 40 Lunges
  • 40 Second Wall Sit
  • 40 Sit Ups
  • 40 Butt Kicks
  • 40 Push Ups

Friday

  • 50 Squats
  • 50 Second Plank
  • 50 Crunches
  • 50 Jumping Jacks
  • 50 Lunges
  • 50 Second Wall Sit
  • 50 Sit Ups
  • 50 Butt Kicks
  • 50 Push Ups

Saturday

  • REST

Sunday

  • REST

Cardio (by week): Repeat for the amount of times listed beside each interval. Only do on WEEKDAYS before your daily workout.

  1. 30 second sprint, 30 second jog (3x)
  2. 35 second sprint, 45 second jog (4x)
  3. 45  second sprint, 60 second jog (5x)
  4. 50 second sprint, 45 second jog (6x)
  5. 55 second sprint, 30 second jog (7x)
  6. 60 second sprint, 45 second jog (8x)
  7. 60 second sprint, 45 second jog (9x)
  8. 65 second sprint, 60 second jog (10x)
  9. 65 second sprint, 60 second jog (10x)
  10. 60 second sprint, 45 second jog (9x)
  11. 60 second sprint, 45 second jog (8x)
  12. 55 second sprint, 30 second jog (7x)
  13. 50 second sprint, 45 second jog (6x)
  14. 45 second sprint, 60 second jog (5x)
  15. 35 second sprint, 45 second jog (4x)
  16. 30 second sprint, 30 second jog (3x)

Use your mouse to and hover over the image below to pin to Pinterest for future reference!

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Want to build a better body in just 12 weeks? 

Strong Body Guide: 12 Week Home Workout Program
Buy now

Welcome to the Strong Body Guide.

In this guide, you can expect:

– ✅ 12 weeks of workouts that can be done at home with little to no equipment.
– ✅ 225 pages long
– ✅ Each workout takes less than 30 minutes-great for busy schedules.
– ✅ step by step instructional picture examples of every move
– ✅ no gym required
– ✅ exercises focus on hiit, strength training, and plymetrics
– ✅ download on any device
– ✅ build a lean tone stomach, butt, thighs, and arms
– ✅ download instantly from anywhere
– ✅ promote fat loss & boost metabolism
– ✅ contains cardio and stretching routines as well!
– ✅ full exercise glossary with images and instructions for every move

*All guides are digital ebooks available instantly worldwide. Compatible on all devices – Android, iPhone, iPad, Kindle, Nook, Computer, Mac.

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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