6-Week Home Workout Plan With No Equipment

Home workouts can be necessary and needed for good reasons. It may be that you’re new to the world of fitness, and you’d like to begin an exercise routine without the commitment to a gym. Alternatively, you may have decided that the gym isn’t for you, whether it’s the time it takes to travel there and back or the gym atmosphere. Even if you have a gym membership, you might be ready to mix things up, change your routine, and see what you can accomplish through a home workout that can save you time and money.

Bodyweight workouts are convenient and get results.

There are many advantages to bodyweight exercises. They are a convenient, no-cost, no-equipment, and unintimidating alternative to complicated workouts that can require too much before getting started. Bodyweight training goes together with building both strength and flexibility and is proven to effectively build muscle, increase strength, and boost your cardio fitness. Best of all, bodyweight exercises can be seamlessly adjusted to your current fitness level and be performed anywhere.

6-Week Home Workout Plan With No Equipment

Seeing results from consistent workouts depends on the person and their current level of fitness. While it may take 8 to 12 weeks to see full results, most people see changes within 4 to 6 weeks. Here is a 6-week home workout plan using only body weight, which can be easily modified and adapted to your current fitness level. You will also be able to easily increase reps or intensity as your strength and endurance grow. 

What to Expect

If you aren’t sure how to do any of the movements listed below, check out the video for the week. I walk you through each exercise so you can utilize the proper form to get the biggest bang for your buck!

Here’s a complete list of the exercises (and their benefits) that are performed over 6 weeks:

1. Plank Jacks: this is a combination of cardio and core-strengthening exercise. Plank jacks can help you strengthen the muscles of both the upper and lower body.
2. Side Lunges: also known as lateral lunges, the side lunge helps develop balance, stability, and strength. They work your inner and outer thighs.
3. Lunges: forward and reverse lunges both work the glutes, legs, and abs. Both the forward and reverse lunge work different leg muscles. Reverse lunges focus on the hamstrings (back of the thighs) and the glute muscle. Forward lunges focus more on the quads (front of thighs).
4. Push-Ups: helps to build muscle and improve strength throughout the upper body. This is the main reason that the standard push-up or a push-up variation is included in all but one of the 6 weeks of workouts. Pushups target the chest, arms, and shoulder muscles.
5. Jump Squats: increases your explosive power, improves upper and lower body strength, and burns calories faster than regular squats.
6. Plank Ups: Build muscle and strength in the chest, shoulders, and back of your arms. Also creates a stronger core and increases core stability.
7. Hip Bridges: works the hamstrings, lower back, abs, and glutes. Provides benefits similar to a squat but without placing any pressure on the lower back.
8. Leg Kickbacks: helps build lower body strength and prevent injuries in knees and joints. Will also help improve the body posture as you firmly hold your glutes during this exercise.
9. Plank Jacks: a combination of cardio and core-strengthening exercise. Helps strengthen the muscles of both the upper and lower body and increases core stability.
10. Mountain Climbers: a compound exercise that utilizes multiple muscle groups in your whole body and strengthens the cardiovascular system. Strengthens arms, back, shoulders, core, and legs.
11. Sit-Ups To Twist: also known as twist sit-ups, these tighten and strengthen your core muscles, including obliques.
12. Jumping Lunges: effective lower body exercise that increases the intensity and difficulty of the basic lunge by adding a jump. Works the quads, hamstrings, glutes, hip flexors, and calves and strengthens your cardio system.
13. Bear Planks: improved activation of the abs and oblique muscles and strengthens the core stabilizing muscles.
14. Side Kicks: works all the major lower body muscles, specifically focusing on the quads, glutes, and outer thighs. Also engages and strengthens the core muscles.
15. Burpees: full body engagement focuses on muscle strength and endurance in both the lower and upper body. Works the legs, hips, glutes, abs, arms, chest, and shoulders.
16. Squat Jacks: both a cardio and lower body exercise that helps build strength and speed and improve cardio fitness. By engaging both the lower body and core, they also improve stability and posture.
17. Plank Ups: builds and strengthens chest muscles, shoulders, and the back of arms. Also strengthens the core and increases stability.
18. Lateral Plank Walks: walking sideways with your plank strengthens the core along with upper and lower body muscle groups. Muscles worked include delts, glutes, quads, hamstrings, and calves.
19. Sidestep Squats: activates several muscle groups at the same time, including legs, glutes, and core. Also increases flexibility and improves balance and agility.
20. High Knees: an explosive, full-body movement that builds cardio endurance and engages many muscle groups, including legs, glutes, and hips. Also improves balance and coordination.
21. Curtsy Lunges with Side Kick: lower body exercise that targets the inner thighs and glutes. Also improves posture and stabilizes hips.

Week 1 Circuit

Perform this circuit 3-5 days for week one.
Workout length: 20 – 25 minutes

This circuit includes: 

• Plank Jacks
• Side Lunges
• Forward to Reverse Lunges
• Push-Ups

1. Perform each exercise for 60 seconds. (Note: Completing all of the individual exercises for 60 seconds each is considered one full circuit.)
2. At the end of each circuit, rest for 60 seconds (or more if needed),
3. Repeat the entire circuit – for a total of 5 times.

Week 2 Circuit

Perform this circuit 3-5 days for week two.
Workout length: 20-25 minutes

This circuit includes: 

• Jump Squats
• Forward Lunges
• Plank Ups
• Hip Bridges

1. Perform each exercise for 60 seconds. (Note: Completing all of the individual exercises for 60 seconds each is considered one full circuit.)
2. At the end of each circuit, rest for 60 seconds (or more if needed),
3. Repeat the entire circuit – for a total of 5 times.

Week 3 Circuit

Perform this circuit 3-5 days of week 3.
Workout length: 25-30 minutes

This circuit includes: 

• Single-Leg Kickbacks
• Plank Jacks
• Push-Ups
• Mountain Climbers
• Side Lunges

1. Perform each exercise for 60 seconds. (Note: Completing all of the individual exercises for 60 seconds each is considered one full circuit.)
2. At the end of each circuit, rest for 60 seconds (or more if needed),
3. Repeat the entire circuit – for a total of 5 times.

Week 4 Circuit

Perform this circuit 3-5 days of week four.
Workout length: 25-30 minutes

This circuit includes: 

• Sit-Ups To Twist
• Jumping Lunges
• Bear Planks
• Curtsey Lunges with Side Kicks
• Push-Ups

1. Perform each exercise for 60 seconds. (Note: Completing all of the individual exercises for 60 seconds each is considered one full circuit.)
2. At the end of each circuit, rest for 60 seconds (or more if needed),
3. Repeat the entire circuit – for a total of 5 times.

Week 5 Circuit

Perform this circuit 3-5 days of week five.
Workout length: 25-30 minutes

This circuit includes: 

• Burpees
• Squat Jacks
• Plank Ups
• Forward Lunges
• Push-Ups

1. Perform each exercise for 60 seconds. (Note: Completing all of the individual exercises for 60 seconds each is considered one full circuit.)
2. At the end of each circuit, rest for 60 seconds (or more if needed),
3. Repeat the entire circuit – for a total of 5 times.

Week 6 Circuit

Perform this circuit 3-5 days of week six.
Workout length: 35-40 minutes

This circuit includes: 

• Jump Squats
• Lateral Plank Walks
• Sidestep Squats
• Plank Jacks
• High Knees
• Push-Ups
• Curtsy Lunges with Side Kick

1. Perform each exercise for 60 seconds. (Note: Completing all of the individual exercises for 60 seconds each is considered one full circuit.)
2. At the end of each circuit, rest for 60 seconds (or more if needed),
3. Repeat the entire circuit – for a total of 5 times.

As you progress through the different weekly exercises, feel free to substitute different exercises if they work better for you. The main goal is to get up and move. 

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