21 day Full Body Workout Plan: No equipment needed

Are you trying to lose weight, gain muscle or just have a more toned body? You need to check out this workout which is  great for men and women and  can be perform at home with minimal equipment.

Every run counts. Every bit of junk food hurts. Do a few pushups. Run another minute. No mercy, it’s not a game, it’s your life.

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.

Here is a fun little workout that you can do in addition to 6 week home workout plan

Monday Arm day

10 Push ups

20 Dips

30 Bicep Curls

50 Second Plank

10 Burpees

50 Second plank

30 Bicep curls

20 Dips

10 Push ups

Tuesday Leg day

20 Squats

30 Lunges

40 calf Raises

1 Minute wall sit

100 Jumping Jacks

1 minute wall sit

40 Sumo squats

30 Leg raises

20 Squats

slow

Wednesday Ab day

1 Minute Plank

15 Bicycle crunches

30 Second side plank (right)

15 Bicycle Crunches

30 Second side Plank (left)

15 Reverse Crunches

15 Hip raises

1 Minute V sit ups

Thursday full body

30 Bicep Curls

50 Second Plank

20 Squats

40 calf Raises

1 Minute wall sit

100 Jumping Jacks

30 Second side Plank (left)

15 Reverse Crunches

Friday Cardio (by week)

30 second sprint, 30 second jog (5x)

35 second sprint, 45 second jog (6x)

45 second sprint, 60 second jog (7x)

MOTIVATION 

How much exercise is enough to lose weight?

The best time for training is around 45 to 60 minutes, but this changes from person to person and depending on how much weight you would like to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

Whenever you are a beginner, start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Schedule your workout plans.
  • Log your steps
  • Don’t do too much, too fast.
  • Don’t turn water into wine

 

 

 

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