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.
Here is a fun little workout that you can do in addition to my 12 week home workout bundle!
Also, be sure to follow me on Instagram and my Facebook page for free recipes, diet tips, workout videos, and motivation.
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.
- 30 second sprint, 30 second jog (3x)
- 35 second sprint, 45 second jog (4x)
- 45 second sprint, 60 second jog (5x)
- 50 second sprint, 45 second jog (6x)
- 55 second sprint, 30 second jog (7x)
- 60 second sprint, 45 second jog (8x)
- 60 second sprint, 45 second jog (9x)
- 65 second sprint, 60 second jog (10x)
- 65 second sprint, 60 second jog (10x)
- 60 second sprint, 45 second jog (9x)
- 60 second sprint, 45 second jog (8x)
- 55 second sprint, 30 second jog (7x)
- 50 second sprint, 45 second jog (6x)
- 45 second sprint, 60 second jog (5x)
- 35 second sprint, 45 second jog (4x)
- 30 second sprint, 30 second jog (3x)
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