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12 Week No-gym Home Workout Plan

If you want to lose weight, gain muscle or get fit check out our men’s and women’s workout plan for you, Here are mini-challenges or workouts that can be done at home no equipment needed.

Home Workout plan instructions:

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


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


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


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


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


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





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)

Home Workout plan Tips:

  • Devote time to exercising: You’ll want to set your goal for workout at least ½ an hour a day. Slowly, over time, you should draw this out to 1 hour. These time period, however, can be broken up into sections and spread over the course of the day, however, those sections should be no less than 10 minutes. When you begin, exercise at least 2 days a week. Over time you should stretch this out to up to 5 days a week.
  • Hydrate: Drink lots of water before you exercise. Your body will need the water to help your muscles work and also to help you sweat. If you are dehydrated before you start, just think about how you will feel afterward!
  • Listening to music: while you work out can be a great way to keep you amused and motivated. It is the Eye of the Tiger!
  • Do not push yourself too hard: Try to increase the difficulty after about 2 weeks of doing exercises.

The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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