12-Week Workout Plan That You Can Do From Home 

If you want to get fit, lose weight and fat, and build muscle but you don’t have the time or will to go to gym – this article is for you!

We give you a 12-week workout plan that works both for men and women which will help you achieve the results you want.

Besides, you can do these home workout exercises to lose weight since they don’t require any special equipment.

12-Week Workout Plan Instructions:

Repeat the exercises below 2 times if you are a beginner, and 5 times if you are already physically prepared. However, be careful not to exercise on consecutive days since you cannot build muscle if you don’t have a rest day between exercising.   (1)

1.     Jumping Jacks

Benefits – The muscles which are engaged in this exercise are: soleus, deltoids, hip adductors and abductors, pectoral major, lower and upper trapezius, quadriceps, rectus abdominals, biceps brachia, and hamstrings.

How to do it right?

• Stand up with your feet close together and your hands at your sides;
• In one quick motion raise your arms above your head;
• Immediately jump back to the starting position

2. Push Ups

Benefits – This exercise tones and shapes your shoulders, strengthens your chest muscles, glutes and triceps, and tightens your core.

How to do it right?

• Lay down on the ground with your hands set at a distance that is slightly wider than the distance between the width of your shoulders;
• Place your feet in a way that you feel comfortable. And think of your body as one big straight line;
• Start bending your elbows and lowering your chest until it is a little above the floor;
• Push back to the starting position;
• (Second push, second pause, second down is the best counting method for this exercise).

3.      Squats

Benefits – Squats engage the lower body and core muscles, and help you in defining your thighs and buttocks. The muscles that work in this exercise are hamstrings, gluteus maximus, quadriceps, hip abductors and adductors, soleus, calves, tibias anterior, erector spine, and rectus abs. (2) 

How to do it right?

• Stand tall. Your head should be facing forward, and held your chest up and out;
• Your feet should be placed apart at shoulder-width, or wider. Your hands should be straight in front of you to keep balance. You can also clasp your fingers or bend your elbows;
• Imagine sitting on an imaginary chair. Sit back and down and keep your head forward while leaning your upper body forward a bit. Your back shouldn’t round – rather, let your lower back to slightly arch as you move down;
• Maintain your thighs parallel to the floor and then lower down with the knees over the ankles. Place your weight into your heels;
• While keeping your body tight, bring yourself back to the starting position by pushing through your heels;  

4.     Crunches

Benefits – Crunches strengthen and tone your core, trim down your waist, improve your posture, and increase your balance and stability.

How to do it right?

• Bend your knees while lying down on a mat. Your feet and back should be flat. Support your head with your hands;
• Lift your shoulders and tighten your abdominal muscles. Maintain this position for 2-3 seconds;
• Return slowly to starting position;

5.     Planks

Benefits – This exercise helps you to strengthen your core and your upper and lower body. It also improves the flexibility of your muscles and your overall posture.

How to do it right?

• Place yourself into a pushup position on the floor;
• Bend your elbows at 90 degrees and shift your weight on your forearms;
• Your torso should be straight and firm and in a straight line without bending or sagging;
• Relax your head as you look at the floor;
• Hold yourself in this position for as long as you can;
• Don’t forget to breathe. Inhale and exhale slowly;
• When you start feeling pain, pull the plug and finish with the exercise.

6.     Lunges

Benefits – Lunges increase your muscle tissue, shape your lower body, strengthen your core, and make your hips more flexible.

How to do it right?

• Stand tall, pull your shoulders back, and place your hands on your hips;
• Make a step forward with your right leg and then slowly lower your body until you bend your front knee to 90 degrees;
• Your back knee must not touch the floor;
• Carefully push yourself back in the starting position;

7. Sit-Ups

Benefits – By performing sit-ups your whole body is in motion, so this exercise is great for working your abs and your hips. Also, it strengthens your core muscles.

How to do it right?

• Bent your knees and place the heels and balls of your feet flat on the ground;
• Cross your arms over your chest or place them behind your head;
• Gently tighten your abdominal muscles and draw in your belly button to your spine;
• Lift your shoulders off the floor and raise your body towards your knees;
• Roll back to the starting position;

8.     Butt Kicks

Benefits – Butt Kicks are excellent for strengthening, shaping, and lifting your butt and your hamstrings.

How to do it right?

• Stand tall and keep your legs shoulder-width apart. Bend your arms at your sides;
• Flex your right knee and quickly kick up your right foot toward your glutes. Then, put your right foot down;
• As your right leg goes down, flex your left knee next and quickly kick up your left heel toward your glues;

9.     Wall Sit

Benefits – This exercise helps you to build strength and endurance in your lower body muscles.

How to do it right?

• Stand tall and place your back against a wall;
• Start sliding down until you reach a squat position, and move your feet forward until your hamstrings are parallel to the floor and your knees make a 90 degrees angle;
• Hold yourself in this position for as long as you can.

How much exercise do you need to get results and lose weight?

A perfectly organized training usually lasts for about 45 to 60 minutes. However, this varies from person to person. The amount of exercise depends mainly on how much weight you want to lose.

If your aim is to lose weight, we advise you to exercise for at least 200 minutes a week.

Finally, it is worth remembering that well-shaped bodies are a result of dedication, a healthy diet, and a good training plan.

Try following this plan for 12 weeks and get the body you’ve always wanted!