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:


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


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


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


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


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




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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