1 WEEK HOME WORKOUT PLAN FOR BEGINNERS

Woman working out at home
So you want to get in shape, but you have no gym membership. That’s fine, you don’t need one to get in great shape! You can workout anywhere and luckily, you can burn fat, build muscle, and get a great workout using just your body weight.

Before You Start


I know it’s bothersome, but it’s a good idea to visit your doctor. He can make sure everything is a-ok and you are ready to expose your body to this form of stress!

Also keep in mind to ease into working out and do not expect miracles, since this is your first foray into fitness in your life, you can feel a difference right after the first workout, but visible results take up to six months!

MONDAY: DAILY WORKOUT

⏩120 JUMPING JACKS
⏩10 PUSH-UPS
⏩25 SQUATS
⏩60 CRUNCHES
⏩10 SQUAT JUMPS
⏩30 SECOND SPRINT (on the Spot)
⏩30 SECOND PLANK
⏩10 VERTICAL JUMP
⏩30 BICYCLE SIT UPS
⏩30 HIGH KNEES
⏩30 SECOND SIDE PLANK (each side)

TUESDAY: DAILY WORKOUT

⏩50 BUTT KICKS
⏩100 JUMPING JACKS
⏩1 MINUTE BRIDGE
⏩10 BURPEES
⏩30 SECOND FLOOR SPRINT
⏩30 OBLIQUE CRUNCHES (each Side)
⏩45 SECOND PLANK (on the Spot)
⏩30 SQUATS
⏩20 LUNGES (Each Side)
⏩20 TRICEP DIPS
⏩20 SKI JUMPS
⏩30 RIGHT ARM HOOKS (each side)

WEDNESDAY: DAILY WORKOUT

⏩80 JUMPING JACKS
⏩40 MOUNTAIN CLIMBERS
⏩10 SQUAT JUMPS
⏩10 PUSH-UPS
⏩20 STANDING CALF RAISES

THURSDAY: DAILY WORKOUT

⏩25 LEG RAISES
⏩30 V-SIT UPS
⏩120 JUMPING JACKS
⏩50 BUTT KICKS
⏩20 OBLIQUE CRUNCHES (each side)

FRIDAY: DAILY WORKOUT

⏩10 TUCK JUMPS
⏩50 RUSSIAN TWISTS
⏩80 JUMPING JACKS
⏩20 LUNGES
⏩20 BURPEES

SATURDAY: DAILY WORKOUT

⏩20 SQUAT REACH & JUMP (Basketball jumps)
⏩30 LEG RAISES
⏩15 PLANK TO PUSH UP
⏩40 HIGH KNEES
⏩60 BUTT KICKS

SUNDAY: DAILY WORKOUT

⏩20 VERTICAL JUMPS
⏩30 SECOND FLOOR SPRINT
⏩40 MOUNTAIN CLIMBERS
⏩15 BURPEES
⏩30 BICYCLE CRUNCHES
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