August 3, 2020

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

If you’re trying to gain some muscle, tone your body, or just lose a few pounds follow this workout and the results will amaze you. This is a plan that can be used both by men and women. These exercises can be performed anywhere without any equipment.

This is the workout plan for each day of the week (7 days):

Monday

  • 20 squats
  • 4 push ups
  • 15 lunges
  • 10 butt kicks
  • 30 second plank
  • 40 sit ups
  • 35 jumping jacks
  • 25 crunches

Tuesday

  • 10 push ups
  • 5 jumping jacks
  • 20 sit ups
  • 30 lunges
  • 35 second plank
  • 25 crunches
  • 40 squats
  • 15 butt kicks

Wednesday

  • 15 push ups
  • 25 crunches
  • 5 sit ups
  • 35 jumping jacks
  • 20 squats
  • 40 second plank
  • 10 lunges
  • 30 butt kicks

Thursday

  • 40 second plank
  • 10 push ups
  • 25 squats
  • 15 butt kicks
  • 5 lunges
  • 20 crunches
  • 35 sit ups
  • 30 jumping hacks

Friday

  • 10 lunges
  • 35 squats
  • 5 push ups
  • 30 sit ups
  • 25 jumping jacks
  • 20 butt kicks
  • 15 second plank
  • 40 crunches

Saturday – REST.

Sunday – REST.

Cardio (by week)

  • 30 second sprint, 30 second jog (5x)
  • 35 second sprint, 45 second jog (6x)
  • 45 second spring, 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 some weight?

Numerous specialists possess found that the best energy for preparing is 45-an hour. Be that as it may, this can fluctuate from individual to individual, contingent upon the measure of weight one needs to lose.

On the off chance that you need to get in shape, ensure you practice 200 minutes (over 3 hours) of the week at a moderate force. You will have the option to get this down to 150 minutes of the week on the off chance that you consume enough calories and exercise.

In the event that you are a fledgling, you can begin by practicing 50 minutes out of each week and later get to 200 minutes.

Here are some additional tips which can help you lose some weight and meet your fitness goals:

  • Log your steps
  • Make sure that your workout plan is scheduled
  • Make sure to drink plenty of water before and after your workout
  • Don’t force yourself, and never over-exercise

Sources:
healthylifeboxx.com

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