This is mini-plan for men and women which will help you lose weight and gain muscle mass without visiting the gym.
If you don’t keep an eye on your diet an exercise by itself will not do much. Have in mind to drink a lot of water and maintain a healthy diet besides following this plan regularly.
You should exercise for 45-60 minutes a day. In case you are a beginner you should start with a 50 minutes workout.
Start by taking the following steps:
- Drink plenty of water could just be the best beginning.
- You should choose the time of day you will exercise.
- You should choose a start date and get going.
- Doing regular exercise.
Here is the plan:
This day you should start with twenty-five seconds wall sit, fifteen seconds plank, ten butt-kicks, ten sit-ups, twenty squats, thirty-five jumping jacks and twenty-five crunches.
The second day ten squats, twenty butt-kicks, forty-five seconds wall-sit, ten push-ups, thirty seconds plank, and ten jumping jacks.
On this day do thirty-five seconds wall-sit, fifty jumping jacks, forty seconds plank, fifteen squats, twenty push-ups, twenty- five butt-kicks, and thirty crunches.
Hold thirty seconds plank, do twenty push-ups, thirty-five butt-kicks, sixty-second wall sit, twenty crunches and thirty-five squats
On the fifth day do twenty-five squats, 50 seconds wall sits, 5 but-kicks sixty-second plank, thirty push-ups, thirty crunches, fifty-five jumping jacks, and forty sit-ups.
You should rest during the weekend
Plan for a cardio workout:
30 -seconds jog (5x), 30 -seconds sprint,
45-seconds jog (6x), 35- seconds sprint,
60-seconds jog (7x), 45-seconds sprint,
45-seconds jog (8x), 50-seconds sprint,
30-seconds jog (7x), 55-seconds sprint,
50-seconds jog (6x), 60-seconds sprint,
45-seconds jog(7x), 65-seconds sprint,
50- seconds jog (8x), 70-seconds sprint,
40 seconds jog (7x), 75-seconds sprint,
30 seconds jog (8x), 80-seconds sprint,