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No-Equipment Daily Home Workout Guide

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muhammad.shoaib
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11 views1 page

No-Equipment Daily Home Workout Guide

Uploaded by

muhammad.shoaib
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

■ Daily Home Workout Routine (No Equipment)

1. Warm-Up (5 min)
1 Jumping jacks – 2 min
2 Arm swings + torso twists – 1 min
3 High knees – 2 min

2. Strength & Full Body (25 min)


1 Day 1 & 4 – Upper Body: Push-ups 3×12–15, Incline push-ups 3×10, Tricep dips 3×12,
Shoulder taps 3×20
2 Day 2 & 5 – Lower Body: Squats 4×15, Lunges 3×12 each leg, Glute bridges 3×15, Calf raises
3×20
3 Day 3 & 6 – HIIT Power: Burpees 3×10, Mountain climbers 3×30 sec, Jump squats 3×12, Plank
to push-up 3×10
4 Day 7 – Active Recovery: 30–40 min walk or cycling

3. Cardio (20 min)


1 HIIT (Mon/Wed/Fri): 30 sec sprint + 60 sec walk × 10 rounds
2 Steady State (Tue/Thu/Sat): 20–30 min brisk walk/jog
3 Sunday: Relax walk or yoga

4. Core & Six-Pack (10–15 min, Daily)


1 Plank – 3×40 sec
2 Russian twists – 3×20 reps
3 Leg raises – 3×12
4 Bicycle crunches – 3×20 reps
5 Flutter kicks – 3×20 reps
6 Side plank – 2×30 sec each side

5. Cool Down (5–10 min)


1 Forward fold – 30 sec
2 Quad stretch – 30 sec each leg
3 Shoulder stretch – 30 sec
4 Chest opener – 30 sec
5 Deep breathing – 2–3 min

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