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Are you tired of feeling like your home workouts aren’t producing the results you want?
If you’re someone who struggles to get to the gym or just doesn’t enjoy the gym setting, this no equipment workout plan is perfect for you.
This 6-week plan is designed to target all muscle groups and includes High-Intensity Interval Training (HIIT), bodyweight exercises, cardio exercises, and rest days to give you a well-rounded workout.
With the right exercises, intensity and principles such as progressive overload, you can reach your fitness goals without any equipment at all.
By following this plan consistently, you’ll establish healthy habits and work towards your fitness goals in a practical and manageable way.
So, are you ready to start this fitness journey with me?
Disclosure: Although I am a certified prenatal/postnatal exercise specialist and personal trainer, I am not YOUR trainer. The content on this blog is for informational purposes only and should not be a substitute of the information and advice you receive from a healthcare professional. This website does not replace the medical advice you receive from your provider.
Is This Program Right For You?
This program is designed for anyone looking to build strength, lose weight and build confidence in their physical abilities.
The best part is that these workouts are versatile for all fitness levels and can be adapted to fit your preferences and abilities.
So, what makes this workout plan so unique?
My workout phillosophies focus more on what your body can do, rather than what it can look like.
This is because the physical changes you are looking come are the result of learning to push your body hard enough to build strength.
These are called “non-scale victories”.
This means saying things like:
Importance of No Equipment Workouts
You may be asking yourself:
The answer is YES!
With the right plan, consistency and intensity, you can definitely reach your goals.
No matter what your fitness level, bodyweight training offers several advantages that make them important and beneficial for individuals of all fitness levels.
Unlike exercises with equipment, bodyweight exercises:
How to Build Muscle With Bodyweight Workouts
If you want toned muscles, you need to know how muscle growth works.
This simple explanation will help you avoid plateauing and losing motivation.
- Resistance training such as lifting weights, bodyweight exercises, running or jumping causes micro-tears in the muscle which is necessary for muscle growth.
- The body repairs these micro-tears and muscle regrowth occurs, leading to stronger and more defined muscles.
- To continue promoting muscle growth, you must increase the stimulus to continue challenging your muscles, otherwise you will plateau.
- This can be achieved by slowing down exercise movements, using isometric holds which involves holding a position for a set amount of time, increasing the number of reps or increasing the weight lifted.
Here is what that looks like:
Workout Structure and Schedule
This is a 4-5 day a week workout plan with one optional day of cardio, core or active rest such as a brisk walk.
It incorporates strength training and various forms of high intensity interval training (HIIT) which is great for burning fat while preserving muscle.
HIIT involves high and low-intensity exercise intervals which helps improve cardiovascular fitness, boost metabolism and best of all, it packs the most bang for your buck when time is your limiting factor to exercise. For example, a common HIIT workout would alternate 30 seconds of work with 30 seconds of rest for 15-20 minutes.
- 4-5 days/ week with one optional cardio/abs days
- 1-2 rest days or active rest days. This means light walking, yoga or other mobility work.
Weeks 1, 3 & 5 are in the format of “AMRAP”.
This stands for “As Many Rounds As Possible”. You will perform each exercise back-to-back and complete as many rounds as possible in the prescribed amount of time.
Weeks 2, 4 & 6 are in the format of “EMOM”.
This stands for “Every Minute On The Minute”.
Set a timer for the prescribed time. I suggest using this app on your phone.
You will perform each exercise at the start of each minute, resting for the remaining time until the next minute begins and you move to the next exercise.
The goal is to complete the prescribed exercises within each minute.
This challenges your strength & endurance, keeping the workout intensity high.
The workouts target all major muscle groups and includes:
Because you only have your own body weight to work with, you really need to push your body faster and harder for them to be effective. Focusing on proper form is the best way to build a strong foundation to prevent injury and help you reach your goals faster.
The Best Body Weight Exercises
These are the best exercises to include in a home workout plan.
Bodyweight Lower Body Exercises
Bodyweight Upper Body Exercises
These exercises target the upper back, lower back.
Bodyweight Core Exercises
Bodyweight HIIT & Full-Body Exercises
These exercises will get your heart rate and work multiple muscle groups simultaneously.
Other Tips To Get The Best Results
Recommended Supplements for Strength & Recovery
Busy moms like us often rely on coffee and leftovers, but this affects our workouts and recovery.
Meeting nutrient and protein goals is challenging on-the-go, but adding a greens powder and protein powder can help fill in the nutritional gaps and expedite your results. My top picks:
My top picks are:
Maintaining proper form and adhering to safety guidelines are especially important when training at home,. Here are a few safety tips to prevent injuries during your home workout:
Remember to focus on proper form, gradually progress in intensity, and take the necessary precautions to avoid injuries during your at-home training sessions.
Setting Activity Milestones
One of the most important elements of starting a new workout program is to establish achievable milestones in order to measure progress throughout your journey that meet your personal needs.
I call these “non-scale victories”.
These can be in the form of:
- completed workout sessions
- increasing the intensity or duration of workouts
- seeing improvements in strength and flexibility.
It’s crucial to set specific and achievable goals in order to maintain motivation and track progress during the workout plan:
Here is are some examples:
The proof is in the pudding-you don’t need a gym membership or exercise equipment to get in the best shape.
The only piece of equipment you need to burn fat and build lean muscle your own body weight.
With that said, if you want to take your strength and fitness to the next level, I do suggest investing in resistance bands, set of dumbbells and even a medicine ball can help provide more resistance and keep challenging your body.
By the end of this six-week program, you should also be able to start creating your own workout routine with your favorite exercises.
Ready for more challenges:
Download this entire six week at-home workout program and receive free workout guides, tips and new workouts straight to your inbox.
Brooke is a certified Prenatal and Postnatal Exercise Specialist with a Bachelors of Science degree in Kinesiology-Exercise Science. She is also a mom of 3 girls with more than 15 years of experience in health and fitness. Brooke’s goal at Struggles of a Fit Mom is to help motivate, educate and inspire other busy mamas who struggle with finding time, energy and motivation to take care of themselves in the chaos of motherhood.