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Your Personal 12 Week Home Workout Plan, No Gym Involved

Usually, the first thing people tell you when you want to lose weight is to go to the gym and workout.

Well, what happens when you do not have time to go to the gym? Or there is not any good gym nearby? Or you have too flexible and different working hours that you cannot organize yourself to a strict schedule at the gym?

Well, at that point, most people quit. What they do not know is that you can achieve great results by working at home. All you need is a good plan, and a willingness to execute it.

We have here a 12-week home workout plan that can help you shed some pounds out of your body. All you have to do is take out your calendar, map the days, and start the plan.

How the workout plan looks?

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.


  • 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


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


  • 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


  • 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


  • 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.

How the exercises help?

Now that we know how the 12-week home workout plan looks, let’s break down each exercise, and how helps you lose weight and tone your body.


Squats are a lower body workout that affects the quadriceps, hamstrings, gluteus maximus, hip adductors, hip abductors, calf muscles, soleus, tibias, anterior, rectus abs, and erector spinae.

As you can see, that is a big group of muscles all affected by a single exercise. Once you master the 12-week home workout plan, you can try different squats.

The exercise is so versatile, there are more than 10 different versions you can execute. Squats are perfect for people with low back pain.


Plank is the ultimate core strengthening and building muscle exercise. What looks like a simple exercise, can help you build strength in the core, upper body, and lower body.

Basically, the plank is a full body workout you can perform in just a few minutes. And the best part is, you do not need any equipment to perform the plank.

You can do plank both on hands or on your elbows. The main thing is to always make sure your body is in a straight line from head to toes. When performed properly, plank helps you stretch the muscles, improve posture, and improve flexibility.


Crunches are a standard exercise for the abs, but it helps you do much more. Crunches strengthen the core, improve the posture, and help you trim down your waist.

But most importantly, they are a must if you want to lose weight in the belly area, increase your balance and stability.

Jumping jacks

Jumping jacks are a cardio exercise, something that is a must when you are trying to lose weight.

Jumping jacks help you work out almost every muscle group in your body, including the soleus, hip abductors, hip adductors, deltoids, lower trapezius, rectus abdominals, pectorals major, quadriceps, hamstrings, biceps brachia, and upper trapezius.


Similar as squats, lunges are another great lower body exercise. They help you increase muscle tissue and shape the lower body.

Lunges are also great when you need to improve your flexibility in the hips and strengthen your core. Same as squats, there are a couple of variations of the lunge, including back lunge, forward lunge, and side lunge.

Wall sit

Wall sit is an exercise very similar to plank in terms it looks simple, but works out almost your entire body. We need wall sit in the 12-week workout plan to build strength and endurance in the lower body.


Sit-ups allow you to perform a great range from motion. You work your abs, but hips as well. All in all, sit ups help you build a strong core, something that is essential for a lean and fit body.

Butt kicks

Butt kickers are often an underrated exercise, but it helps you achieve so much. For starters, butt kickers are great for lifting, strengthening, and shaping your butt. Name a woman who doesn’t want to have a great butt?

There is not such one. In addition to the butt, the exercise also helps your hamstrings. You can perform butt kickers at either low or high intensity. If you want extra pressure, you can add some equipment.


Push-ups are an exercise that has been around for so long. Bodybuilders have used pushups to build strength and muscles since forever. You can tone your entire upper body with pushups.

This includes the shoulders, triceps, glutes, chest, and basically the entire core. Similar as some other exercises, pushups can be performed in a variety of ways.

There are so many variations, but for the home workout plan, we recommend you start off with the regular pushup. If you feel you need extra pressure, try some more advanced pushups.

Benefits of working out

Benefits of working out

Working out not only help you lose weight and improve your metabolism, it promotes your overall health as well .

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

Your Personal 12 Week Home Workout Plan, No Gym Involved

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