6 Week at Home Workout Plan for Busy Mothers With no Time for the Gym

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If you are trying to lose some weight, gain muscle, or tone your body, you can follow this workout and those results would be reached. This plan can be used by both women and men. These routines can be done anywhere and no equipment is required for any of them.

This is the work-out plan for 7 days of the week:

Monday

  • 5 Push-Ups
  • 20 Squats
  • 10 Butt Kicks
  • 15 Lunges
  • 40 Sit-Ups
  • 30 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks

Tuesday

  • 15 Butt Kicks
  • 40 Squats
  • 25 Crunches
  • 35 Second Plank
  • 30 Lunges
  • 20 Sit-Ups
  • 5 Jumping Jacks
  • 10 Push-Ups

Wednesday

  • 30 Butt Kicks
  • 10 Lunges
  • 40 Second Plank
  • 20 Squats
  • 35 Jumping Jacks
  • 5 Sit-Ups
  • 15 Push-Ups
  • 25 Crunches

Thursday

  • 40 Second Plank
  • 30 Jumping Jacks
  • 35 Sit-Ups
  • 20 Crunches
  • 5 Lunges
  • 15 Butt Kicks
  • 25 Squats
  • 10 Push-Ups

Friday

  • 40 Crunches
  • 15 Second Plank
  • 20 Butt Kicks
  • 25 Jumping Jacks
  • 30 Sit-Ups
  • 5 Push-Ups
  • 35 Squats
  • 10 Lunges

Saturday

REST

Sunday

REST

Cardio (by week)

  • 30-second sprint, 30-second jog (5x)
  • 35-second sprint, 45-second jog (6x)
  • 45-second sprint, 60-second jog (7x)
  • 50-second sprint, 45-second jog (7x)
  • 55-second sprint, 30-second jog (6x)
  • 60-second sprint, 45-second jog (5x)

How much do you need to work out to start losing weight?

Many experts have found that the best time for training is 45-60 minutes. However, this can vary from person to person, depending on the amount of weight one wants to lose.

If you want to lose weight, make sure you exercise 200 minutes (more than 3 hours) per week at a moderate intensity. You will be able to get this down to 150 minutes per week if you burn enough calories and exercise.

If you are a beginner, you can start by exercising 50 minutes per week and later get to 200 minutes.

These are additional tips that can help you lose weight and meet your fitness goals:

  • Make sure your workout plan is scheduled
  • Log your steps
  • Don’t over force yourself and don’t over-exercise
  • Make sure you drink a lot of water before and after exercising
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