You have a hectic and busy lifestyle, or maybe you work long hours. You want to spend more time with your family and you don’t want to spend a fortune on gyms. Whatever the reason, it happens that you cannot go to the gym. The good news is that you can build muscle and improve your strength at home. Hence, you can lose weight and get the shape you want in the privacy of your home. You don’t have any excuse to skip a workout again. Moreover, we prepared a workout plan for you.

So, choose when and where in your house you will perform these exercises. Then, play your favorite music, and get ready to sweat. You should spend around 45-60 minutes a day doing the following workout. However, if you are a beginner, start with 30 minutes of exercise. Do this workout for 6 weeks and you will be surprised by the results!

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

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 and Sunday

You should rest during these two days.

Cardio (by week)

  • First week: 30-second sprint, 30-second jog (5x)
  • Second week: 35-second sprint, 45-second jog (6x)
  • Third week: 45-second sprint, 60-second jog (7x)
  • Fourth week: 50-second sprint, 45-second jog (8x)
  • Fifth week: 55-second sprint, 30-second jog (7x)
  • Sixth week: 60-second sprint, 45-second jog (6x)
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You have a hectic and busy lifestyle, or maybe you work long hours. You want to spend more time with your family and you don’t want to spend a fortune on gyms. Whatever the reason, it happens that you cannot go to the gym. The good news is that...