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Maybe the gym is just too far away and you don’t want to pay the gas and gym membership.
Or just maybe you want to exercise at the comfort of your own home, at your own pace.
Sure splitting gym equipment is not such a huge issue but still.
Sometimes, waiting for someone to finish their set is bad for your routine, and you just don’t want that problem occurring during your workout.
You have your own reasons why you think that the best sequence of favorable events will happen right in your home and not at the gym.
So if you are looking for how to lose weight in 1 short month without going to a gym, then this workout plan is just for you.
Scroll down for the workout instructions.
Put your favorite music on.
It’s time to burn some fat and build some beautiful physique at the same time.
We will start slow and build up as you build muscle and increase your strength.
This will allow you to increase the number of reps, sets, and cardio time.
Your goal is to not give up.
Your initial weight loss will be mostly water.
This is when you will feel euphoric and will workout more and more.
On your 2-3 week you will notice how hard it is to actually lose FAT.
Fat is not easy to burn, but with the correct diet, lifestyle, exercise and motivation you will burn more than you think.
We have a few blog posts on how you can improve your progress and reach your goals with the right diet, and lifestyle changes.
Please go on each post and pin them to your boards or save them on any social media you use so you can find them later.
I wrote these posts just so you and other people who need help in losing weight can better understand what is needed of them to achieve their goals in the shortest amount of time.
How to Lose Weight at Home Without a Gym – Simple 7-Week Workout Plan
Let’s get started.
We begin our morning routine.
I highly recommend drinking a glass of water when you wake up, somewhere between the morning routine that you have.
Workout early in the morning or when you can get at least a free hour, getting everything ready, showering etc.
Since you want to do it inside, then running might not be an option since not everyone has a treadmill.
I suggest you chose one of the following options.
- Mini/Large Stepper Machine
- Aerobic Stepper
- Elliptical Machine
- Jumping Rope
If you have none of the above.
Then it mean only one thing.
You can use something else. Yeah…
Cardio can be done in a huge variation of way.
You need your heart rate up to get the blood flowing through your body.
Koboko Fitness made a great video on how you can easily warm up in 5 minutes without any equipment or jumping. Make sure to check out her channel.
After you’ve done our warmup, we will start our workout.
This warmup is necessary before each and every workout so that you don not stretch a muscle or sustain any kind of injury.
After all the preps and warmup you should have at least 40-45 minutes of time to do the workout.
That is more than enough.
There is a reason why Mondays are hated by all.
I think we should have a 3rd weekend day. But that is just a dream…
Here we go!
- 20 Squats
- 20 Forward/Backward Lunges (10 forward 10 back)
- Crab Walk (5-10 feet)
- High Knees (30-60 seconds)
- Crunches (10)
- Climbers (both legs 10 reps)
- Jumping Ts (20 reps)
Rest up to 2 minutes between each exercise, but no longer.
If you feel you can do the next exercise then proceed to it.
First week will be hard, but two sets of each would be best.
If you feel it is too much then just do one.
If you still have energy and time then do the warmup sequence once again.
A very healthy way to finish a workout.
Or if you can have a 10 minute walk.
- Russian Twists (10-15)
- Knee Crunches (10-15)
- Leg Raises (10-15)
- Scissors (10-15 each leg)
- Jackknives (10-15)
- Side Crunches (10-15 each side)
- Sit-ups (25)
Warmup as always.
- Push-up (really depends on you, when you feel like you can’t stop)
- Diamond push-up (same as above)
- Normal Plank (10-30 seconds)
- Side Plank (10-30 seconds)
- Jab Jab Cross! (30 seconds)
- Bent Over T-Y (15-20 reps)
- Plank Shoulder Tap (10-15 reps)
This might be hard for you but necessary to achieve your goals.
- High Knees (30 seconds)
- Climber (15 Reps)
- Scissors (10 reps)
- Leg Circles (10 reps)
- Jump Squats (10-15 reps)
- Sitting Twists (10-15 reps)
- Elbow Plank (30 seconds)
We are almost there!
- 10 Plan….
- Plank Leg Raises (10 reps)
- Plank (30 seconds)
- Push-ups (how many you feel you can)
- Plank Jacks (10-15 reps)
- Climber Taps (10 reps)
- Plank Jump-ins (10 reps)
- Sit-ups (10 reps)
One more day and you are free!
- Jumping Jacks (10-15 reps)
- Burpee w/ Jump (10 reps)
- Normal Bridge (hold for 30 seconds)
- Sit-ups (10-15 reps)
- Lunge Step-ups (10-15 reps)
- Sumo Squats (10-15 reps)
- Flutter kicks (30 seconds)
YOU ARE DONE!
Last day of the week is rest day.
Relax and let your body recover from all the stress it endured during this week.
Sometimes recovery is needed for those who workout for their first time after a long period of stagnation.
When you fully recuperate, start again.
I hope this post was of use to you.
Please pin it to your favorite board so you don’t lose the workout list and have the pin ready at all times to view the exercises on it.
If you use other social networks please save it there, it means a lot to me, it does help a ton!
Thank you for your time and I hope you are shining as bright as the sun after this workout!