Here are some new workouts for you to try with no equipment necessary. If you are looking to build muscle or shed some pounds, just dedicating a little time each day to this plan will help you reach your goals.
Workout Plan Instructions:
Beginners should start out with two repetitions of this circuit. Increase your repetitions over time, until you are able to perform 5 sets of the circuit with sixty seconds of rest between each set.
Tips for This Workout Plan:
In order to see the best results, you should spend a minimum of thirty minutes per day with this workout. As you build up strength and stamina, increase this amount to one hour each day. This doesn’t have to be completed all at once though. You can spread the workout over the course of your day by breaking it into sections that are at least ten minutes long. When you first start on the plan, aim for working out two days per week, and eventually increase this to five days a week.
A critical part of a fitness routine is proper hydration. You need to be drinking plenty of water throughout the day so your body can perform at a high level. Consuming enough water will allow your muscles to work hard and will help you to sweat. Be sure to drink water at a slow but steady pace throughout the day.
Another way to help push you through workouts is to listen to music that motivates you. Start out with a moderate tempo to keep pace with, and start increasing the speed after two weeks on the workout plan.
Monday: Tuesday Wednesday
10 sit ups 35 sit ups 30 sit ups
5 push ups 10 push ups 10 push ups
20 squats 10 squats 15 squats
15 lunges 25 lunges 25 lunges
35 jumping jacks 10 jumping jacks 50 jumping jacks
15 second plank 30 second plank 40 second plank
25 crunches 25 crunches 30 crunches
25 second wall sit 45 second wall sit 35 second wall sit
10 butt kicks 20 butt kicks 25 butt kicks
Thursday: Friday Saturday Sunday
55 sit ups 40 sit ups This is rest day Another rest day
20 push ups 30 push ups
35 squats 25 squats
15 lunges 60 lunges
25 jumping jacks 55 jumping jacks
30 second plank 60 second plank
20 crunches 30 crunches
60 second wall sit 45 second wall sit
35 butt kicks 50 butt kicks
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)
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