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Try These Home Workout Plan To Get In Shape Just In Time For Summer!

Below you can see a mini training plan which can help you lose weight and build your muscles as well. The set of exercises can be easily done from home and don’t require any special equipment. They do, however, require drinking plenty of water and regular exercise.

Experts say that we need about 45-60 minutes of exercise per day in order to lose weight. If you’re only starting now, go for 50 minutes, then gradually raise the duration until you reach 200 minutes. Of course, in order to melt the fat from your body, you’ll also need to eat a healthy diet.

Here’s the diet plan you should follow:

Monday

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

Tuesday

  • 45 second wall sit
  • 10 squats
  • 10 push-ups
  • 10 jumping jacks
  • 20 crunches
  • 25 lunges
  • 20 butt kicks
  • 30-second plank

Wednesday

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

Thursday

  • 1 minute wall sit
  • 35 squats
  • 20 push-ups
  • 25 jumping jacks
  • 20 crunches
  • 15 lunges
  • 35 butt kicks
  • 30-second plank

Friday

  • 45 second wall sit
  • 25 squats
  • 30 push-ups
  • 55 jumping jacks
  • 30 crunches
  • 60 lunges
  • 50 butt kicks
  • 1-minute plank

Rest for the weekend and continue with the program the next Monday. Besides these exercises, you’ll need to add some cardio into the plan as well.

Here’s our suggestion:

Weekly Cardio Plan

  • 30-second jog and sprint each (5 times)
  • 35-second jog and sprint each (5 times)
  • 45-second jog and sprint each (7 times)
  • 50-second jog and sprint each (8 times)
  • 55-second jog and sprint each (7 times)
  • 60-second jog and sprint each (6 times)
  • 65-second jog and sprint each (5 times)
  • 70-second jog and sprint each (6 times)
  • 75-second jog and sprint each (7 times)
  • 80-second jog and sprint each (8 times)

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