Valentin Bosioc
For those who want to lose weight, gain muscle and also get fit here is a mini-challenger workout plan for both man and woman.
The good thing is that for this type of workouts you don’t need to visit the gym, they can be done at home without equipment needed.
Below is the 12 Week Home Challenging Workout Plan that will help you get the perfect body shape.
Take the following steps:
- Drink plenty of Water or infused water could just be the best beginning.
- Choose the time of day you will exercise.
- Choose a start date and get going.
- Regular exercise.
10 Week No-Gym Home Workout Plan:
READ: Legs Home Workout
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
READ: One exercise more efficient than 1000 ABS
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 (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)
How much exercise is enough to lose weight?
READ: 5 methods to workout without any equipment
A perfect training should be at least 45 to 60 minutes, but this changes from person to person and it depends on how much weight you want to lose.
Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.
If you are a beginner, then start with 50 minutes of exercise a week and build to 200 minutes.
