Want to see real results? Take our new 28-day no-gym workout challenge!
Looking for a way to kick your workouts up a notch? Have no gym but want real results? Want to torch calories and build muscle without any fancy equipment? Take on our new 28-day no-gym workout challenge!
No need for dumbbells, barbells, treadmills, or machines. This no-gym workout plan uses nothing but your own bodyweight to challenge your muscles and get your heart rate pumping. Ready for the challenge? Grab a mat and a water bottle and get going!
Equipment Needed: Yoga mat or beach towel; bench or chair
What to Do: Complete the exercises listed for the assigned number of sets each day.
Day 1:
10 Squats
10 One-Legged Deadlifts (on each side)
10 Walking Lunges
Day 2:
10 Push-Ups
10 Up-Down Planks (on each side)
10 Tricep Dips
Day 3:
10 Straight Leg Jackknifes
20 Mountain Climbers
30-Second Plank
Day 4:
Rest
Day 5:
12 Squats
12 One-Legged Deadlifts (on each side)
12 Walking Lunges
Day 6:
12 Push-Ups
12 Up-Down Planks
12 Tricep Dips
Day 7:
12 Straight Leg Jackknifes
24 Mountain Climbers
45-Second Plank
Day 8:
Rest
Day 9:
10 Squats
10 One-Legged Deadlifts (on each side)
20 Walking Lunges
<repeat>
Day 10:
10 Push-Ups
10 Up-Down Planks (on each side)
10 Tricep Dips
<repeat>
Day 11:
10 Straight Leg Jackknifes
20 Mountain Climbers
60-Second Plank
<repeat>
Day 12:Â
Rest
Day 13:
12 Squats
12 One-Legged Deadlifts (on each side)
12 Walking Lunges
<repeat>
Day 14:
12 Push-Ups
12 Up-Down Planks (on each side)
12 Tricep Dips
<repeat>
Day 15:
12 Straight Leg Jackknifes
24 Mountain Climbers
60-Second Plank
<repeat>
Day 16:
Rest
Day 17:
10 Squats
10 One-Legged Deadlifts (on each side)
10 Walking Lunges
<repeat for a total of 3 sets>
Day 18:
10 Push-Ups
10 Up-Down Planks (on each side)
10 Tricep Dips
<repeat for a total of 3 sets>
Day 19:
10 Straight Leg Jackknife
10 Mountain Climbers
60-Second Plank
<repeat for a total of 3 sets>
Day 20:
Rest
Day 21:
12 Squats
12 One-Legged Deadlifts (on each side)
12 Walking Lunges
<repeat for a total of 3 sets>
Day 22:
12 Push-Ups
12 Up-Down Planks
12 Tricep Dips
<repeat for a total of 3 sets>
Day 23:
12 Straight Leg Jackknifes
24 Mountain Climbers
90-Second Plank
<repeat for a total of 3 sets>
Day 24:
Rest
Day 25:
15 Squats
15 One-Legged Deadlifts (on each side)
20 Walking Lunges
<repeat for a total of 3 sets>
Day 26:
15 Push-Ups
15 Up-Down Planks (on each side)
15 Tricep Dips
<repeat for a total of 3 sets>
Day 27:
15 Straight Leg Jackknifes
30 Mountain Climbers
90-Second Plank
<repeat for a total of 3 sets>
Day 28:
Rest
Exercises:
Squats
One-Legged Deadlift
Walking Lunges
Push-Ups
Up-Down Plank
Tricep Dips
Jackknife
Mountain Climber
Plank
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