6 Week Workout Plan at Home

If you want to lose weight, build muscle or get in shape, check out the home workout plan for both men and women. Below are mini challenges that can be done at home without equipment.

Home training has many benefits. In addition to saving you time at the gym, it also saves you the cost of a gym membership. However, when you want to get physically fit, you should consider some essential steps in your effort to exercise at home, with some very successful results.

You are ready!

6 Week Workout Plan at Home

6 Week Workout Plan at Home, Hiit Workout

Jumping jacks is a great full-body exercise that improves aerobic fitness, strengthens the body and promotes relaxation. It also improves muscle endurance, increases the body’s metabolic rate, in addition that it promotes weight loss.

ALSO READ: At home 4-Week Beginner’s Workout plan

Push-ups will help you sculpt and tone the shoulders, triceps and buttocks, and help strengthen the chest and tighten your core.

Squat is an excellent exercise to train the lower body and core muscles, and when done consistently will help define the thighs and buttocks. 

Crunches build up and strengthen your body, improve your posture, trim your waistline and enhance your balance and stability.

The plank is designed to help you strengthen your core, upper and lower body for a great whole-body training.

Sit-ups have a great range of motion, which not only works your abs, it also works your hips, helping to build a strong core.

Lunges exercise engaging in a total lower body workout, it increases muscle tissue, shapes the lower body.

Butt kickers are excellent for lifting, strengthening and shaping your butt and hamstrings if done regularly.

ALSO SEE: 5 exercises to get rid of cellulite on your legs, butt and more

Workout Plan Instructions:

Repeat this routine twice for the beginner, 5 times for the advanced and rest 60 seconds between sets.

Monday: Five Push Ups, Twenty Squats, Ten Butt Kicks, Fifteen Lunges, Forty Sit Ups, Thirty Second Plank, Twenty-five Crunches, Thirty-five Jumping Jacks.

Tuesday: Fifteen Butt Kicks, Forty Squats, Twenty-five Crunches, Thirty-five Second Plank, Thirty Lunges, Twenty Sit Ups, Five Jumping Jacks,Ten Push Ups.

Wednesday: Thirty Butt Kicks, Ten Lunges, Forty Second Plank, Twenty Squats, Thirty-five, Jumping Jacks, Five Sit Ups, Fifteen Push Ups, Twenty-five Crunches.

Thursday: Forty Second Plank, Thirty Jumping Jacks, Thirty-five Sit Ups, Twenty Crunches, Five Lunges, Fifteen Butt Kicks, Twenty-five Squats, Ten Push Ups.

Friday: Forty Crunches, Fifteen Second Plank, Twenty Butt Kicks, Twenty-five Jumping Jacks, Thirty Sit Ups, Five Push Ups, Thirty-five Squats, Ten Lunges.

Saturday and Sunday are days off.

Cardio by week:

1.Thirty second sprint, thirty second jog (five x)
2.Thirty-five second sprint, forty-five second jog (six x)
3.Forty-five second sprint, sixty second jog (seven x)
4.Fifty second sprint, forty-five second jog (seven x)
5.Fifty-five second sprint, thirty second jog (six x)
6.Sixty second sprint, forty-five second jog (five x)

6 Week Workout Plan at Home, Hiit Workout


You should always stretch before starting your workout plan at home, and cool down before finishing it, because you don’t want to take shortcuts.

Staying hydrated is essential for staying healthy, and infused water makes staying hydrated easy. By eating a healthy food before exercise you will get the stamina and energy your body needs.

CONTINUE READING: 12 best exercises to do at home for shedding pounds quickly

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