Here’s a 30-day bodyweight workout plan that you can follow at home without any equipment. This plan includes a combination of strength exercises, cardio workouts, and rest days to help you improve your overall fitness:
Week 1: Day 1: Full Body Workout
- 10 push-ups
- 10 squats
- 10 lunges (each leg)
- 10 mountain climbers
- 10 plank shoulder taps
- Rest for 1 minute and repeat the circuit 3 times.
Day 2: Cardio Workout
- 20 jumping jacks
- 15 high knees (each leg)
- 10 burpees
- 20 bicycle crunches
- 10 squat jumps
- Rest for 1 minute and repeat the circuit 3 times.
Day 3: Rest
Day 4: Upper Body Workout
- 10 diamond push-ups
- 10 tricep dips (using a chair or step)
- 10 plank rotations (each side)
- 10 supermans
- 10 pike push-ups (or wall push-ups)
- Rest for 1 minute and repeat the circuit 3 times.
Day 5: Lower Body Workout
- 10 single-leg squats (each leg)
- 10 glute bridges
- 10 lateral lunges (each leg)
- 10 jump squats
- 10 calf raises
- Rest for 1 minute and repeat the circuit 3 times.
Day 6: Core Workout
- 10 plank hold (30 seconds)
- 10 Russian twists (each side)
- 10 flutter kicks (each leg)
- 10 reverse crunches
- 10 bicycle crunches
- Rest for 1 minute and repeat the circuit 3 times.
Day 7: Rest
Week 2: Repeat the same workouts from Week 1, but try to increase the number of repetitions for each exercise. For example, aim for 12 reps instead of 10.
Week 3: Repeat the same workouts from Week 1, but try to increase the intensity. For example, for push-ups, you can try decline push-ups or close-grip push-ups.
Week 4: Repeat the same workouts from Week 1, but increase the number of circuits. Instead of doing 3 circuits, aim for 4 or 5 circuits.
Remember to warm up before each workout with some light cardio exercises and cool down with stretches afterward. Additionally, listen to your body and adjust the intensity or repetitions as needed. Stay consistent, stay hydrated, and eat a balanced diet to support your fitness goals.
