16 WEEK NO GYM HOME WORKOUT PLAN

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.

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)

workout-plan

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