Home Uncategorized Home Workout Plan For Quick Fat Loss | 6 Body Weight Exercises

Home Workout Plan For Quick Fat Loss | 6 Body Weight Exercises

The people who actually searching for home workout plan are the once who never had any experience of the gym or the one who didn’t have that much time to be there

so keeping those things in mind I made a plan for you guys who can even do weight loss with this exercise or can build muscle as well depending on the calories you eat with the certain macros.

home workout plan

About me

Hi I am Sparsh and I am a fitness enthusiast but not from my childhood, I used to be very fat even on my last to last birthday my body weight was like 105kgs and I was really concerned about my body structure. But the day I make the decision not being in the body that I’m currently right now.

Then I started searching on the internet about fitness related to losing weight or burning fat and there was not much clear information on the internet even though I try every single way of losing fat but none of the work.

Then I purchase the course and I become my own personal trainer and I want you to help with the same knowledge because I’ve already put time and my energy in this by learning and applying this on to myself.

We read books because in that book the writer puts his almost 5-10 years of experience in a few pages and you are talking all of that experience in just a matter of weeks, that’s how human beings learn, isn’t it sound commonsense?  

I designed this workout specifically those who didn’t have any accessories related to fitness or if you have some of that would be a great advantage so sit tight and put your pen and paper on to the table.

What’s in it 

Home exercise workout plan

So in this home base workout plan, we have to understand few things first before just dig dive into it because the basics matter a lot here when you are workout at home especially

when you’re a beginner but often time the experienced people do this mistake as well because of their workout regime, they used to lift heavy in gyms and don’t really care much about their body weight exercise or on no-equipment exercises so look at it carefully.

Because of those who used to lift heavy and have a huge muscle mass with a slightly high body fat percentage you’re going to have a hard time performing bodyweight exercises.

There are some people who think that the home-based workout is not inferior to muscle growth but that isn’t true at all, there is a lot of study proves that those programs are not designed properly or in some cases designed very horribly.

So the basics are very important one because some of the gym-goers have the tendency to count the reps and here in-home workouts where you don’t access to many accessories then you have to do the exercise near to failure no matter how many raps it takes, meaning you have to perform the exercise until your muscle fatigue otherwise there will be the small or no growth if you stop far from failure as shown in here below.

Muscle Failure

The second advice that you should make your exercise hard enough but how!!?  Just take it like this, if you can do even 30 – 40 reps easily and won’t get to the failure in the Pushups then you should go to the decline position like put legs on to chair that replicates the incline bench press then you perform to make it harder to get to the failure. 

So before getting started I’m telling you that this is a full-body workout for at least 5-7 days a week so you have to put in the work that it needs to be done. The workout plan is staying the same for the entire week and not take that much time to complete.

This is the home workout plan that you can perform easily if you have any sort of weight or

resistance like dumbbells

Military press or shoulder raise(30-50 reps)
Free hand or stretch band
                          No rest
Over the head triceps extension(25-45 reps)
Free hand or stretch band
60 sec rest
Military press or shoulder raise(8-12 reps)
With rods or dumbbells
                          No rest
Over the head triceps extension(25-45 reps)
With rods or dumbbells
60 sec rest
Shoulder front raise (30-50 reps)
Freehand or stretch band
                          No rest
Table dips (25-45 reps)
Freehand or stretch band
60-sec rest
Shoulder front raise (10 – 15 reps)
With rods or dumbbells
                          No rest
Table dips (25-45 reps)
Free hand with a table or with weights
60 sec rest
Shoulder lateral raise (30-50 reps)
Free hand or stretch band
                          No rest
Biceps extension (25-45 reps)
Free hand or stretch band
60 sec rest
Shoulder lateral raise (10 – 15 reps)
With rods or dumbbells
                          No rest
Biceps extension (25-45 reps)
Freehand with a table or with weights
60-sec rest
Pull overs (6 – 15 reps) if you can
Free hand or stretch band
                          No rest
squats (15-30 reps)
Free hand or stretch band
60 sec rest
Pull overs (6 – 15 reps) if you can
Free hand or stretch band
                  30-sec rest
squats (25-45 reps)
Free hand with a table or with weights
60 sec rest
pushups (10 – 30 reps) if you can
Free hand or stretch band
                          No rest
 Plank (60 sec)
Free hand or stretch band
60 sec rest
pushups (10 – 30 reps) if you can
Free hand or stretch band
                          No rest
 Plank (60 sec)
Free hand or stretch band
60 sec rest
Home workout plan

Body weight exercises

home workout plan

The body weight exercises are hated by a lot of people but I don’t know why they criticize all the time and the people also find some loopholes where they can manipulate the beginners with their stupid knowledge and make them against the bodyweight exercises.

Bodyweight exercises are hard to perform this is the main biggest reason why a lot of people hate those exercises, people who don’t want to put into the work, and just criticize what’s hard.

So back to the point the how you’re going to perform the exercise completely. I’ve have made a step by step program for you to get started with it if you don’t have any types of equipment.

Body Weight Home Workout Plan

                    EXERCISES      Sets&TimingTargeted muscles
DIAMOND PUSHUPS (to progressive overloading put some books in the bag and perform with that)2 SETS (FLAT ON FLOOR) 2 SETS (DECLINE ANGLE, MEANING PUT YOU LEGS ON TO SOME UPPER THING)SPECIALLY FOR CHEST AND TRICEPS
INVERTED ROWS ( hang a towel in on to the door then close it and hold the side ends of the towel lean towards the gravity And pull yourself up ) add bag packs for load3 -4 SETS ( PERFORM IT CLOSE TO FAILURE)BACK ONLY
PIKE PUSH UPS (it’s just like pushups but make your lower back like the mountain peak) and for the progression do it in decline forms and with bag packs.3 -4 SETS ( PERFORM IT CLOSE TO FAILURE)MAINLY SHOULDERS AND TRICEPS AS WELL. REPLACES THE SHOULDER PRESS WITH YOU BODY WEIGHT
SLIDING LAT PULL DOWNS ( lay out on a flat smooth surface and use your hand to grip something tight then simply perform a lat pull down motion but keep it in mind you need to lay out on the floor from the chest area)3 -4 SETS ( PERFORM IT CLOSE TO FAILURE)SPECIALLY LATS AND REPLACES THE PULL UPS AND LAT PULL DOWNS
BICEPS CURLS ( go back to handing towel and lock your body straight with lean down to the gravity and perform back & froth motion)  3 -4 SETS ( PERFORM IT CLOSE TO FAILURE)ONLY BICEPS
OVER THE HEAD TRICEPS CURLS ( go back to handing towel and lock your body straight with lean down to the gravity and perform back & froth motion)  3 -4 SETS ( PERFORM IT CLOSE TO FAILURE)ONLY TRICEPS REPLACES OVER THE HEAD TRICEPS EXTENSION AND SKILL CRUSHER
Body weight Exercise

Conclusion

home workout plan physique

This is your choice and on to your situations that what you want to do either the bodyweight exercise or the weight exercise, if you don’t have some of the equipment available you can go with the simple weight exercise and on the other situation go with the bodyweight exercise.

In fact the results are pretty much the same if you follow it thoroughly and with consistency. Take the maximum rest of 60 seconds with the exercise because you don’t have that much load on to your muscles and at least go to the failure in the every exercise.

FAQ

Is it effective to workout at home?

The short answer is yes. Providing you are prepared to put a little time and effort into your workout at home, it can be just as effective as a gym workout but you should have some diet knowledge as well to have good results so click the link to learn about setting up the diet.

Is the body weight is more effective than the weights?

No, both shows the same results if the program designed properly.

Body weight exercise or weight exercise as a beginner ?

I think go with body weight and can go with weights after some time.

How can a beginner start working out at home?

Cardiovascular activity. Start by doing an aerobic activity
Strength conditioning. Start by doing one set of exercises targeting each of the major muscle groups

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