6 Week Home Workout Plan No Equipment Needed (Free Workout Printable!)
This is a 6 Week Home Workout Plan with No Equipment! Staying in shape doesn’t have to involve a gym membership, personal trainer, workout videos, or expensive exercise equipment. With the right home workout plan, you can stay fit (even after 40!) without ever having to step foot in a gym. Working out at home is the best way to save money.
I have never gone to the gym and never will. I work out solely in my living room and have seen some incredible transformations! I am in the best shape of my life now! In this blog post,
I’m going to outline an effective six-week home workout plan that requires no equipment and uses only your own body weight. These are for your upper body and lower body. These will help you get into great shape by doing these bodyweight exercises.
It doesn’t matter what your fitness level is, anyone can get started with this at-home workout routine! I have also created a free 6-week home workout plan no equipment printable so you can keep track of your workouts!
I have tried so many different workout programs in the past and though I love a few of them (can I say, Caroline Girvan-find her Youtube channel here. She has some really good workouts!), I also like to do my own thing at times too! It helps to keep me motivated on days that I don’t feel like working out.
If I can do my own thing, then I am more likely to workout on days like those. Whether you are looking for some weight loss or just want to feel better about your body (hey, you are perfect the way you are!!), then this six-week workout program is for you! This program is a great way to get fit for summer (or for life!). This is a good total body workout!
Before Starting Your Workout Journey!
Before embarking on any fitness journey, it’s important to not only talk to your doctor but also to set realistic goals with actionable steps. For this six-week program, your goal should be to maintain a consistent schedule and intensity of exercise, as well as focus on proper nutrition to create your new workout routine.
Your diet plays an essential role in achieving the results you want—combining healthy eating with regular exercise is the only way to reach your health and fitness goals.
The great thing about these bodyweight workouts is that they can be done anywhere, at any time, and going at your own pace — all you need is your body.
That said, it’s still important to warm up for 5-10 minutes before each session—start by stretching all major muscle groups like arms and legs, then progress onto dynamic stretching exercises like squats and lunges.
It’s also important not to overdo it in one session; make sure you’re listening to your body and taking rest periods when needed so that you don’t become injured or overly fatigued.
6 Week Home Workout Plan No Equipment
During each week of this program, you’ll alternate between two full-body workouts – A and B – consisting of four sets of 12 repetitions each (including both upper-body, upper back, and lower-body moves).
You’ll also complete two cardio workout sessions per week—one hiit workouts (high intensity interval training) session and one low-intensity endurance session such as jogging or cycling.
Additionally, make sure to supplement restorative activities like yoga or pilates as well as core work into your exercise routines – these will help keep your muscles conditioned while improving flexibility and balance.
Workout A:
• Push ups: Start in a plank position with hands slightly wider than shoulder-width apart and feet together behind you (make sure you have proper form!) – keeping your core engaged throughout the movement lower yourself until your chest almost touches the floor then push back up again (Do 4 complete sets of 12 reps)
• Squats: Stand with feet hip-width apart – keep chest lifted towards the ceiling as you sit back into a squat position until thighs are parallel with the ground then press through heels driving hips forward into a standing position (4 sets of 12 reps)
• Bent Over Rows: Keeping back flat bend knees slightly – hinge from waist bringing chest closer to the ground whilst engaging core – lift arms up towards ribcage keeping elbows close by sides (4 sets of 12 reps)
• Lunges: Lunges are fantastic for building strength in legs – take a large step forward with one foot then lower hips towards the ground keeping the weight balanced across the center of the foot whilst pushing up through the heel for maximum power (4 sets of 12 reps on each leg).
Workout B:
• Tricep Dips: From a seated position place hands shoulder-width apart behind the body – light bend in elbows pressing down through palms into floor raising the body off the seat rising onto tip toes if needed (4 sets of 12 reps)
• Alternating Step Ups: Place the foot on a raised surface such as a chair/stool – balance your weight over the center of the foot pushing powerfully through the heel driving another knee high off the floor before returning to the start point alternating sides throughout the set (4 sets of 12 reps on each leg)
• Plank Shoulder Taps: Begin in straight arm plank position making sure hips aren’t sinking towards the floor – take the opposite hand tapping shoulder lightly whilst maintaining strong plank form throughout the set (4 sets of 12 taps alternating sides).
• Glute Bridges: These are my absolute FAVORITE to do! Lie down flat on your back with knees bent feet firmly planted heels close by buttocks and feet shoulder-width apart – drive through heels lifting hips off the floor and squeezing glutes at the top (I like to hold the squeeze at the top for about 3 seconds of work!) before slowly lowering body down again (4 sets x12 reps).
For Weeks 1 & 2 use Workout A three times per week taking rest days between workouts where necessary ensuring full recovery from the previous workout before beginning the next exercise – incorporate full body workout cardio sessions twice per week focusing mainly on low-intensity steady state running/cycling etc., adding short bursts of higher intensity interval training after midpoint for more challenge if desired.
Weeks 3 & 4 concentrate solely on Workout B completing the same structure as above but replacing LISS sessions with HIIT– remember proper warmup/cool down is essential prior to/after each workout respectively also including restorative forms exercise such as yoga/pilates during weekly routine too if possible helping maintain muscle tone while boosting overall flexibility levels.
Continue alternate between A & B until the end of Week 6 at which point you should complete a total of 24 resistance training sessions + 8 cardio sessions resulting in improved physical conditioning alongside healthier lifestyle choices!
These bodyweight strength workouts will get you moving in the right direction to a stronger, healthier new you! I hope you enjoy my 6-week Home Workout Plan No Equipment is Needed!
Below, you will find the free workout printable I made for you! Print one out for each week! Just click the picture below or click that link that says FREE WORKOUT PRINTABLE, above! Yay!
Disclaimer: Please note that this blog post is not a substitute for medical advice. The information provided above should not be used as a basis for diagnosing, treating, or preventing any medical condition or disease. Before making any modifications to your diet, sleep regimen, daily routine, or exercise program, consult your physician. My Fitness Routines is not liable for any physical harm or injury that may result from the suggestions, opinions, or recommendations provided in this article.
