2 Month No-Gym Home Workout Plan – No Equipment

2 Month No-Gym Home Workout Plan – No Equipment

Are you tired of paying for a gym membership but never really making use of it? Or maybe you prefer working out in the comfort of your home?

Either way, we’ve got you covered! In this article, we’re going to provide you with a two-month home workout plan that requires no gym equipment. That’s right, no weights, no machines, and no excuses!

Month One: Building Your Foundation

The first month of this home workout plan is all about building a solid foundation. We’re going to focus on bodyweight exercises that will help you build strength, increase flexibility, and improve your cardiovascular health. Here’s what your week will look like:

Week One: Getting Started

• Monday: 10-minute warm-up (jumping jacks, high knees, butt kicks, etc.), 3 sets of 10 push-ups, 3 sets of 10 squats, 3 sets of 10 lunges, 10-minute cool down (stretching).
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 3 sets of 10 dips (using a chair or step), 3 sets of 10 single-leg deadlifts, 3 sets of 10 mountain climbers, 10-minute cooldown.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 3 sets of 10 burpees, 3 sets of 10 jump squats, 3 sets of 10 glute bridges, 10-minute cooldown.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.

Week Two: Up the Intensity

• Monday: 10-minute warm-up, 4 sets of 12 push-ups, 4 sets of 12 squats, 4 sets of 12 lunges, 10-minute cooldown.
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 4 sets of 12 dips, 4 sets of 12 single-leg deadlifts, 4 sets of 12 mountain climbers, 10-minute cool down.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 4 sets of 12 burpees, 4 sets of 12 jump squats, 4 sets of 12 glute bridges, 10-minute cooldown.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.

Week Three: Keep Pushing

• Monday: 10-minute warm-up, 5 sets of 15 push-ups, 5 sets of 15 squats, 5 sets of 15 lunges, 10-minute cooldown.
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 5 sets of 15 dips, 5 sets of 15 single-leg deadlifts, 5 sets of 15 mountain climbers, 10-minute cooldown.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 5 sets of 15 burpees, 5 sets of 15 jump squats, 5 sets of 15 glute bridges, 10-minute cooldown.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.

Week Four: The Final Push

• Monday: 10-minute warm-up, 6 sets of 20 push-ups, 6 sets of 20 squats, 6 sets of 20 lunges, 10-minute cooldown.
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 6 sets of 20 dips, 6 sets of 20 single-leg deadlifts, 6 sets of 20 mountain climbers, 10-minute cooldown.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 6 sets of 20 burpees, 6 sets of 20 jump squats, 6 sets of 20 glute bridges, 10-minute cooldown.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.
• By the end of month one, you should feel stronger, more flexible, and have improved your cardiovascular health. But we’re just getting started!
• Month Two: Building Muscle and Burning Fat
• The second month of this home workout plan is going to ramp up the intensity and focus on building muscle and burning fat.We will incorporate more challenging exercises and high-intensity interval training (HIIT) to push your body to its limits. Here’s what your week will look like:
• Week Five: Let’s Get Started
• Monday: 10-minute warm-up, 3 sets of 10 pull-ups (if you don’t have a pull-up bar, you can use a sturdy door), 3 sets of 10 pistol squats (one-legged squats), 3 sets of 10 jump lunges, 10-minute cooldown.
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 3 sets of 10 decline push-ups (using a chair or step), 3 sets of 10 Bulgarian split squats, 3 sets of 10 box jumps, 10-minute cooldown.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 3 sets of 10-pike push-ups (using a chair or step), 3 sets of 10 tuck jumps, 3 sets of 10 single-leg hip thrusts, 10-minute cooldown.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.
• Week Six: Up the Intensity
• Monday: 10-minute warm-up, 4 sets of 12 pull-ups, 4 sets of 12 pistol squats, 4 sets of 12 jump lunges, 10-minute cooldown.
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 4 sets of 12 decline push-ups, 4 sets of 12 Bulgarian split squats, 4 sets of 12 box jumps, 10-minute cooldown.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 4 sets of 12 pike push-ups, 4 sets of 12 tuck jumps, 4 sets of 12 single-leg hip thrusts, 10-minute cooldown.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.
• Week Seven: Keep Pushing
• Monday: 10-minute warm-up, 5 sets of 15 pull-ups, 5 sets of 15 pistol squats, 5 sets of 15 jump lunges, 10-minute cooldown.
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 5 sets of 15 decline push-ups, 5 sets of 15 Bulgarian split squats, 5 sets of 15 box jumps, 10-minute cooldown.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 5 sets of 15 pike push-ups, 5 sets of 15 tuck jumps, 5 sets of 15
• single-leg hip thrusts, 10-minute cool down.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.
• Week Eight: Finish Strong
• Monday: 10-minute warm-up, 6 sets of 20 pull-ups, 6 sets of 20 pistol squats, 6 sets of 20 jump lunges, 10-minute cooldown.
• Tuesday: Rest day.
• Wednesday: 10-minute warm-up, 6 sets of 20 decline push-ups, 6 sets of 20 Bulgarian split squats, 6 sets of 20 box jumps, 10-minute cooldown.
• Thursday: Rest day.
• Friday: 10-minute warm-up, 6 sets of 20 pike push-ups, 6 sets of 20 tuck jumps, 6 sets of 20 single-leg hip thrusts, 10-minute cooldown.
• Saturday: Rest day.
• Sunday: 30-minute walk, bike ride, or jog.

Congratulations, you made it through the 2-month no-gym home workout plan! By now, you should feel stronger, more toned, and have better cardiovascular health. But remember, fitness is a lifelong journey and there’s always room for improvement. Keep up with your healthy habits, try new workouts, and challenge yourself to be the best version of yourself.

FAQs

1. Can I do this workout plan if I’m a beginner?

Absolutely! This workout plan is designed for all fitness levels. Just make sure to listen to your body and take rest days as needed.

2. Do I need any equipment for this workout plan?

Nope! This workout plan is designed to be done entirely at home with no equipment.

3. Can I modify the exercises if I can’t do them as written?

Of course! If you can’t do a certain exercise as written, modify it to a variation that works for you. For example, if you can’t do pull-ups, you can try inverted rows instead.

4. How many calories will this workout plan burn?

The number of calories burned will vary depending on your body weight and intensity level, but on average you can expect to burn around 300-500 calories per workout.

5. Can I repeat this workout plan after the 2 months are over?

Absolutely! You can repeat this workout plan or modify it to create your own customized plan. The possibilities are endless!