12 Week No-Gym Home Workout Plan

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Get in shape without going to the gym! Nowadays it is very easy to tone your body at home because there are a lot of exercise routines that can be done in any room that has a minimum of space to perform the movements without any problem. In order to be able to do the exercises, all you need is some dumbbells or weights and also a mat to cushion the blows so as not to hurt your back or knees.

In this article of Hiit Workout we are going to propose an Workout Plan to do at home for women because we know that girls do not look for the same as men when it comes to sports. Read on and you will discover some of the best exercises to burn fat and tone your body to make it look more fit and in top condition.

Exercises to do at home for beginners: How do I get started if I have never done exercise before?

12 Week No-Gym Home Workout Plan

7 benefits of regular physical activity:

  • Keeps your body healthy and strong
  • Increases libido and satisfaction
  • Boosts your immune system and mental well-being
  • Reduces stress and the risk of heart disease and cancer
  • Builds confidence and has anti-aging benefits
  • Keeps your mind sharp, prolongs life and increases happiness
  • Aids in weight loss, reduces high blood pressure and risk of diabetes
12 Week No-Gym Home Workout Plans
 
Monday

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

Tuesday

    10 Squats
    30 Second Plank
    25 Crunches
    10 Jumping Jacks
    25 Lunges
    45 Second Wall Sit
    35 Sit Ups
    20 Butt Kicks
    10 Push Ups

Wednesday

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

Thursday

    35 Squats
    30 Second Plank
    20 Crunches
    25 Jumping Jacks
    15 Lunges
    60 Second Wall Sit
    55 Sit Ups
    35 Butt Kicks
    20 Push Ups

Friday

    25 Squats
    60 Second Plank
    30 Crunches
    55 Jumping Jacks
    60 Lunges
    45 Second Wall Sit
    40 Sit Ups
    50 Butt Kicks
    30 Push Ups

Sat/Sun REST

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 (8x)
    55 second sprint, 30 second jog (7x)
    60 second sprint, 45 second jog (7x)
    60 second sprint, 45 second jog (6x)
    65 second sprint, 60 second jog (5x)
    70 second sprint, 45 second jog (6x)
    75 second sprint, 30 second jog (7x)
    80 second sprint, 45 second jog (8x)
    100 second sprint, 30 second jog (5x)