6 Weeks to Fit- A Home Workout Plan that Leaves No Excuses

Inside: If you struggle to get results from your home workouts, this post is jam-packed with everything you need to get strong, more defined and fit in just six weeks.

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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.

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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:

  • I can’t wait to see how many more reps I can get!
  • I can’t wait to see how much faster I can complete the workout!
  • I can finally do X exercise!

Importance of No Equipment Workouts

You may be asking yourself:

  • Can bodyweight workouts build muscle?
  • Do bodyweight workouts burn body fat?

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:

  • Develop a stronger mind-muscle connection which translates to improved coordination, balance and functional movement patterns in everyday life.
  • Engage multiple muscle groups simultaneously.
  • Promote more functional movements that enhance overall strength, endurance and mobility.
  • Promotes better body awareness and mindfulness during your workouts because you are focused on form and alignment of the 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.

  1. Resistance training such as lifting weights, bodyweight exercises, running or jumping causes micro-tears in the muscle which is necessary for muscle growth.
  2. The body repairs these micro-tears and muscle regrowth occurs, leading to stronger and more defined muscles.
  3. To continue promoting muscle growth, you must increase the stimulus to continue challenging your muscles, otherwise you will plateau.
  4. 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:

  • First focus on mastering basic movements such as squats and push-ups. 
  • Then incorporate more advanced variations like jumping squats and decline push-ups.
  • Remember that practice and consistency are key in achieving both safe and effective progress.
  • When your workouts and exercises start feeling a little easier, this is a sign that muscle growth is occurring and you need to continue challenging your body in order to see change. 

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.

The Schedule:

  • 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.

The plan

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:

The workouts target all major muscle groups and includes:

  • Strength workouts
  • Full-body movements
  • Compound exercises
  • Low impact options 
  • Cardio workouts 
  • HIIT training
A note on body weight workouts

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

  • Standard squats
  • Sumo squats
  • Jump squats
  • Bulgarian split squats
  • Hip Thrusts
  • Single leg hip thrusts
  • Single leg deadlift
  • Wall squat
  • Forward lunges
  • Reverse lunges
  • Walking lunges
  • Side lunges
  • Lateral lunges
  • Pistol squats
  • Static lunge

Bodyweight Upper Body Exercises

These exercises target the upper back, lower back.

  • Superman
  • Push ups
  • Inchworm pushups
  • Bench dips
  • Locust pull downs
  • Chair dips
  • Diamond pushups 
  • Elevated Pushups
  • Decline pushups
  • Up Down planks
  • Bodyweight renegade row
  • Blastoff pushups

Bodyweight Core Exercises

  • Side plank
  • Mountain climbers
  • Plank
  • Dead bug
  • Plank reach
  • Plank to ankle reach
  • Plank hip-dips
  • Up-down planks
  • Bicycle crunches
  • Leg lifts
  • V-ups
  • Scissor kicks
  • Hollow body holds
  • Heel taps

Bodyweight HIIT & Full-Body Exercises

These exercises will get your heart rate and work multiple muscle groups simultaneously.

  • Jumping jacks
  • Burpees
  • High knees
  • Jump lunges
  • Pop squats
  • Froggers
  • Mountain climbers
  • Skater hops
  • Running sprints
  • Plank jacks
  • Kneel-to-Stand Jump Squats
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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:

Athletic Greens

Protein Powder

Liquid IV

Related: Calorie Cycling For Weight Loss-Never Diet Again

Avoiding Injuries

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:

  • Warm up: Before jumping into the exercise routine, spend 5-10 minutes warming up with light cardio and dynamic stretching. This prepares your muscles and joints for physical activity.
  • Listen to your body: If you feel pain or discomfort during an exercise, stop immediately and assess the situation. Don’t push through pain, as it can lead to further injury and prolonged recovery time.
  • Establish a safe workout space: Ensure your workout environment is clear of clutter and hazards, and provides ample room for movement.
  • Rest and recover: Avoid overtraining by scheduling rest days between intense workout sessions. Adequate rest periods helps muscles repair, prevents burnout, and reduces injury risks.

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:

  • Week 1: Familiarize with the exercises and complete all sessions
  • Week 2: Increase the intensity or duration of each exercise
  • Week 3: Noticeable improvements in strength and speed
  • Week 4: Progress to more advanced variations of the exercises
  • Week 5: Add supplemental exercises targeting other muscle groups
  • Week 6: Reach peak performance and complete the program

Wrapping-It Up

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. 

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