When it comes to overall health, regular exercise and a healthy diet are of vital importance. Yet, it has been confirmed that the healthy eating habits lead to a bigger success and a happier life.

However, besides the introduction of healthy and nutrient-rich foods, a workout is also extremely important. The following no-gym workout plan will help you lose excess weight, reduce the waistline size, and get a healthy and attractive figure in 4 weeks.

1. Plank

The plank is one of the greatest and most underrated exercises ever.It’s practically a one-move static exercise that will help you build a core of steel, ripped abs and strong shoulders. Just get into push-up position on the floor, bend your elbows 90 degrees and prop yourself on the elbows, forearms and forefeet, forming a straight line from head to feet, then hold it for as long as you can without moving your waist or butt.

2. Push-ups

This exercise targets the major muscles which strengthen and tone the body. Get into a plank position, place the hands under your shoulders, pushing the whole body up and keeping a straight line with your legs, back, and butt. Lower your body down and repeat the exercise as many times as you can.

3. Squats

This exercise will strengthen your core, increase the fat burning process, and build your quads, calves, and hams.Place your feet shoulder-width apart or a bit wider to perform the standard squat. Roll your shoulders down and back away from shoulders, and stretch your arms in front of you. Slowly bend your knees as you bring your hips backward. Your head should be faced forward during the squats, and your spine straight. Keep lowering yourself to bring your thighs in a parallel position to the ground (if you can). Return in the initial position by pressing your heels into the floor.

4. Bird-DogStarting from a plank position, support yourself on your knees and hands and simultaneously stretch one leg and the opposite arm, maintaining both perfectly straight.Hold for a moment, then lower them down and repeat with the other leg and arm. This exercise increases core strength in both abs and lower back.

5. Lying hip raises

The lying hip raise is the perfect body weight exercise for building powerful glutes and hamstrings while also strengthening your abs, back and thighs.Lie on your back on the floor with bent knees and flat feet. Extend your arms out to your sides at a 45-degree angle. Squeeze your glutes and lift your hips toward the ceiling, making sure to tilt your pelvis. Lift them up as high as possible, squeezing your glutes. Slowly lower yourself down and repeat.

The four-week plan

This program consists of two separate basic workouts:

Workout # 1:

1 minute plank
1 minute push-ups
2 minutes squats
A minute bird-dog
1 minute lying hip raises
1 minute plank
1 minute push-ups
2 minutes squats

Rest for 10 seconds between each exercise.

Workout # 2:

3 minutes plank
3 minutes bird-dog
3 minutes lying hip raises
1 minute push-ups

Rest for 15 minutes between your exercises.

Perform them 6 times a week and rest one day.

Week 1:

Day 1 – workout # 1
Day 2 – workout # 2
Day 3 – workout # 1
Day 4 – workout # 2
Day 5 – workout # 1
Day 6 – workout # 2
Day 7 – rest

Week 2:

Day 1 – workout # 2
Day 2 – workout # 1
Day 3 – workout # 2
Day 4 – workout # 1
Day 5 – workout # 2
Day 6 – workout # 1
Day 7 – rest

Week 3: follow the workout plan from week 1.

Week 4: follow the workout plan from week 2.

The following no-gym workout plan will help you lose excess weight, reduce the waistline size, and get a healthy and attractive figure in 4 weeks.

The following no-gym workout plan will help you lose excess weight, reduce the waistline size, and get a healthy and attractive figure in 4 weeks.

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