5 Day At Home Workout Plan Without Weights
By BestRankedSupplements.com on January 11, 2023
If you're looking for a workout plan that you can do at home without any weights, you're in luck! Here's a 5-day plan that will help you build strength and cardiovascular fitness using only your body weight:
Day 1:
Warm-up: 5-10 minutes of light cardio (jumping jacks, high knees, etc.)
Bodyweight squats: 3 sets of 12 reps
Push-ups: 3 sets of 12 reps
Lunges: 3 sets of 12 reps (per leg)
Plank: Hold for 30-60 seconds
Bicycle crunches: 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Day 2:
Warm-up: 5-10 minutes of light cardio
Spiderman push-ups: 3 sets of 12 reps
Diamond push-ups: 3 sets of 12 reps
Inverted rows: 3 sets of 12 reps
Russian twists: 3 sets of 12 reps
Leg raises: 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Day 3:
Warm-up: 5-10 minutes of light cardio
Burpees: 3 sets of 12 reps
Jumping jacks: 3 sets of 12 reps
Jumping lunges: 3 sets of 12 reps (per leg)
High knees: 3 sets of 12 reps
Mountain climbers: 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Day 4:
Warm-up: 5-10 minutes of light cardio
Pull-ups (or negative pull-ups): 3 sets of 12 reps
Dips: 3 sets of 12 reps
Jumping squats: 3 sets of 12 reps
Hyperextensions: 3 sets of 12 reps
Jumping jacks: 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
Day 5:
Warm-up: 5-10 minutes of light cardio
Push-ups: 3 sets of 12 reps
Pull-ups (or negative pull-ups): 3 sets of 12 reps
Lunges: 3 sets of 12 reps (per leg)
Plank: Hold for 30-60 seconds
Bicycle crunches: 3 sets of 12 reps
Cool-down: 5-10 minutes of stretching
This plan is just a starting point, and you can adjust the exercises, reps, and sets to suit your fitness level. Remember to listen to your body and to never push yourself beyond your limits. Make sure to also be well-rested and hydrated before each workout.
It's important to note that with bodyweight exercises, you can progress the intensity by making the exercises harder. For example, with push-ups, you can go from regular push-ups to diamond push-ups, or from regular squats to jump squats. It is also important to get professional advise or guidance if you have any medical condition or concerns before starting a workout.
