Tuesday, August 5, 2014

Amazing No Equipment Workout Plan

Sometimes you have no time to go out and workout at the gym, but that shouldn't be an excuse for you to get overweight and out of shape. 

However you can get over this problem by doing this simple home-workout plan without equipments, and only only by dedicating 30 minutes, 3 days per week.

By following this easy program, you will be able to increase your body strength, endurance and cardio capacity, using your own body weight as a training machine.


So its time to the big change. Get dressed and start exercising !

Day 1

Exercise

Time/ repetitions

Rest time

jogging (whether on a road or steady in your place)


2 minutes, 2 sets


30 sec.


Push Up

 

10-12 rep, 2 sets

10 sec.

Jumping Jack

 

1 minute, 2 sets

 

30 sec.

Twist Floor Sit-Up

 

10-12 rep, 2 sets

10 sec.

Bodyweight Lunges

 

10-12 rep, 2 sets

10 sec.

Side Plank

 

As long as you can do it, 2 sets.

10 sec.

jogging (whether on a road or steady in your place)

2 minute, 2 sets.

30 sec.

Lying Leg Raises


10-12 rep, 2 sets.

10 sec.

V - Crunch

 

10-12 rep, 2 sets.

Done.


 

Day 2

Exercise

Time/ repetitions

Rest time

jogging (whether on a road or steady in your place)


2 minute, 2 sets

30 sec

Triceps Push Up


10-12 rep, 2 sets

10 sec

Front Bodyweight Squat


10-12 rep, 2 sets

10 sec

Jumping Jack


1 minute, 2 sets

30 sec

Bodyweight Twisted Lunges


10-12 rep, 2 sets

10 sec

Bent Crunches


10-12 rep, 2 sets

10 sec

Alternate Straight Leg Raises


10-12 rep, 2 sets

10 sec

Rope Skipping (can do it without using the rope)


1 minute, 2 sets

30 sec

Front Plank


As long as you can do it, 2 sets

Done


Day 3

Exercise

Time/ repetitions

Rest time

jogging (whether on a road or steady in your place)


2 minute, 2 sets

30 sec

Bodyweight Squat


10-12 rep.

10 sec

Dive-Bomber Knees Push Up


10-12 rep.

10 sec

Vertical Leg Crunch


10-12 rep.

10 sec

Jumping Jack


1 minute, 2 sets

30 sec

Bottoms Up


10-12 rep.

10 sec

Sideways Scissor


10-12 rep.

10 sec

jogging (whether on a road or steady in your place)


2 minute, 2 sets

30 sec

Hip raise and leg curl

(Can do it using any steady object around in your house)


10-12 rep.

Done


Repeat this routine for the first two weeks, and then increase the number of repetitions or sets of exercises as you get faster and less fatigued doing it.

Use Exercise Directory to find more exercises you can do without any equipment needed, and add them to your workout plan.

 

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