An easy weight loss plan that any busy mom and dad can stick to without the need of any expensive gym membership or equipment! The fitness workout below requires no gym equipment, just your body weight and the time to put in the work. Setting aside the time to workout at home is critical in ensuring positive results. So get into the exercise routine, raise a sweat and as well eat sensibly! Ooohh … have a warm up stretch before you start exercising.
Monday
- 35 jumping jacks
- 10 butt kicks
- 5 push-ups
- 25 crunches
- 10 sit ups
- 20 squats
- 15 lunges
- 15 seconds Plank
- 25 seconds Wall sit
Tuesday
- 10 jumping jacks
- 20 butt kicks
- 10 push-ups
- 20 crunches
- 35 sit ups
- 10 squats
- 25 lunges
- 30 seconds Plank
- 30 seconds Wall sit
Wednesday
- 50 jumping jacks
- 25 butt kicks
- 10 push-ups
- 30 crunches
- 30 sit ups
- 15 squats
- 20 lunges
- 40 seconds Plank
- 35 seconds Wall sit
Thursday
- 25 jumping jacks
- 35 butt kicks
- 20 push-ups
- 20 crunches
- 50 sit ups
- 35 squats
- 15 lunges
- 30 secondsPlank
- 60 secondsWall sit
Friday
- 55 jumping jacks
- 50 butt kicks
- 30 push-ups
- 30 crunches
- 40 sit ups
- 25 squats
- 60 lunges
- 60 secondsPlank
- 45 secondsWall sits
4 Minute Cardio Schedule
Depending on your level of fitness, you may want to start off easy and have a rest period of a minute or more after a jog or sprint. As your fitness improves over the weeks, reduce the rest period till no rest is required. Otherwise if your fitness allows continue the repetition without rest. As always please consult your doctor.
- First Week at Home Exercise Schedule:
sprint 30 seconds then jog 30 second – sprint & jog 5 more times - Second Week:
sprint 35 seconds then jog 45 seconds – sprint & jog 6 more times - Third Week:
sprint 45 seconds then jog 60 seconds – sprint & jog 7 more times - Fourth Week:
sprint 50 seconds then jog 45 seconds – repeat 8 times - Fifth Week Exercise Plan at Home:
sprint 55 seconds then jog 30 seconds – repeat 7 times
- Sixth Week:
sprint 60 seconds then jog 45 seconds – repeat 6 times - Seventh Week:
sprint 65 seconds then jog 60 seconds – repeat 5 times - Eighth Week at Home Workout:
sprint 70 seconds then jog 45 seconds – repeat 6 times - Ninth Week:
sprint 75 seconds then jog 30 seconds – repeat 7 times - Tenth Week Home Workout Plan:
sprint 80 seconds then jog 45 seconds – repeat 8 times
And as always get into a healthy diet meal plan to slash more body fat and lose weight! Remember you cannot out exercise a bad diet.
