12 Week Home Workout Plan, No Gym Involved

Basically, the 12-week workout plan incorporates a set of exercises you need to do each day. And then repeat the same weekly plan for 12 weeks.
Here is a day by day breakdown of exercises.

Monday

  • 20 squats
  • 15 seconds plank
  • 25 crunches
  • 35 jumping jacks
  • 15 lunges
  • 25 seconds wall sit
  • 10 sit-ups
  • 10 butt kicks
  • 5 push ups

Tuesday

  • 10 Squats
  • 30 seconds plank
  • 25 crunches
  • 10 jumping jacks
  • 25 lunges
  • 45 seconds wall sit
  • 35 sit-ups
  • 25 butt kicks
  • 10 pushups

Wednesday

  • 15 squats
  • 40 seconds plank
  • 30 crunches
  • 50 jumping jacks
  • 25 lunges
  • 35 seconds wall sit
  • 30 sit-ups
  • 25 butt kicks
  • 10 push ups

Thursday

  • 35 squats
  • 30 seconds plank
  • 20 crunches
  • 25 jumping jacks
  • 15 lunges
  • 60 seconds wall sits
  • 55 sit-ups
  • 35 butt kicks
  • 20 push ups

Friday

  • 25 squats
  • 60 seconds plank
  • 30 crunches
  • 55 jumping jacks
  • 60 lunges
  • 45 seconds wall sit
  • 40 sit-ups
  • 50 butt kicks
  • 30 push ups
Saturday and Sunday are rest days. Repeat this circuit for 2-3 times, with 1-minute rest between series.

Here a 12-week home workout plan that can help you shed some pounds out of your body. The 12-week fat burning workout plan challenge.

Here are a number of benefits of working out on a regular basis.

  • Exercise can make you feel happier and help with problems like anxiety and depression. Working out helps your brain release hormones that improve our mood
  • Working out is good for losing weight, but also for your muscles and bones. Stronger muscles and bones prevent fractures, injuries, and other problems that can happen
  • You do not need caffeine to boost your energy levels. Or an energy drink. Working out on a regular basis will vastly increase your energy levels
  • Exercises reduce the risk of chronic diseases, including diabetes type 2, heart diseases, cardiovascular diseases, osteoporosis, and many more
  • Promote skin health. Exercise helps you sweat, and flush out toxins trapped in your body through sweating
  • Working out boosts brain health and memory. You see, there are not only physical benefits of working out but mental as well
  • Exercise improves sleep quality and helps with relaxation. Gone are the days of insomnia and trouble sleeping. You will no longer have an issue with going to bed
  • Exercise reduces pain and inflammation
  • Last, but not least, working out can improve your sex life. People who work out regularly, have better sex, last longer in the bed due to higher stamina, and have sex more frequently

So, are you into this workout plan? Save this workout and follow regularly and be fit!

Thank you healthyhomestead.com for sharing this awesome workout plan with us.

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