Plan Details
- 30 days
- 5 days per week
- 40 minutes per day
- 40 Seconds rest between sets
- Target to lose weight
- Location at home
- Target muscles : abs, arms, back, chest, legs, shoulders
- Equipment : no equipment
- Total number of workouts : 199
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Day 1 : 
Side Walk Push Up
3 Sets x 15 Reps
Alternate High Knees
3 Sets x 30 Reps
Jumping Jack
3 Sets x 25 Reps
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Burpees
3 Sets x 15 Reps
Jumping Calf Raise
3 Sets x 30 Reps
Frog Jumps
3 Sets x 15 Reps
Jumping Jack Squat
3 Sets x 30 Reps
Day 2 : 
Jump Alternating Lunges
3 Sets x 15 Reps
Seal Jump
3 Sets x 30 Reps
Plank To Push Up
3 Sets x 15 Reps
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Tuck Jump
3 Sets x 15 Reps
Power Skips
3 Sets x 15 Reps
Wide Leg Jump Squat
3 Sets x 30 Reps
Side Jump Floor Touch
3 Sets x 15 Reps
Day 3 :
Rest Day
Day 4 : 
Jump Heel Touches
3 Sets x 25 Reps
Alternate Leg Back Twist
3 Sets x 15 Reps
Side Crunch With Jump
3 Sets x 15 Reps
Knee Raise Twist
3 Sets x 30 Reps
Jump Punch
3 Sets x 30 Reps
Jog In Place
3 Sets x 30 Reps
High Knees
3 Sets x 30 Reps
Butt Kicks
3 Sets x 30 Reps
Side Walk Push Up
3 Sets x 15 Reps
Day 5 :
Alternate High Knees
3 Sets x 30 Reps
Jumping Jack
3 Sets x 25 Reps
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Burpees
3 Sets x 15 Reps
Jumping Calf Raise
3 Sets x 30 Reps
Frog Jumps
3 Sets x 15 Reps
Jumping Jack Squat
3 Sets x 30 Reps
Jump Alternating Lunges
3 Sets x 15 Reps
Day 6 :
Rest Day
Day 7 :
Seal Jump
3 Sets x 30 Reps
Plank To Push Up
3 Sets x 15 Reps
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Tuck Jump
3 Sets x 15 Reps
Power Skips
3 Sets x 15 Reps
Wide Leg Jump Squat
3 Sets x 30 Reps
Side Jump Floor Touch
3 Sets x 15 Reps
Jump Heel Touches
3 Sets x 25 Reps
Day 8 :
Alternate Leg Back Twist
3 Sets x 15 Reps
Side Crunch With Jump
3 Sets x 15 Reps
Knee Raise Twist
3 Sets x 30 Reps
Jump Punch
3 Sets x 30 Reps
Jog In Place
3 Sets x 30 Reps
High Knees
3 Sets x 30 Reps
Butt Kicks
3 Sets x 30 Reps
Side Walk Push Up
3 Sets x 15 Reps
Alternate High Knees
3 Sets x 30 Reps
Day 9 :
Rest Day
Day 10 :
Jumping Jack
3 Sets x 25 Reps
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Burpees
3 Sets x 15 Reps
Jumping Calf Raise
3 Sets x 30 Reps
Frog Jumps
3 Sets x 15 Reps
Jumping Jack Squat
3 Sets x 30 Reps
Jump Alternating Lunges
3 Sets x 15 Reps
Seal Jump
3 Sets x 30 Reps
Day 11 :
Plank To Push Up
3 Sets x 15 Reps
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Tuck Jump
3 Sets x 15 Reps
Power Skips
3 Sets x 15 Reps
Wide Leg Jump Squat
3 Sets x 30 Reps
Side Jump Floor Touch
3 Sets x 15 Reps
Jump Heel Touches
3 Sets x 25 Reps
Alternate Leg Back Twist
3 Sets x 15 Reps
Day 12 :
Rest Day
Day 13 :
Side Crunch With Jump
3 Sets x 15 Reps
Knee Raise Twist
3 Sets x 30 Reps
Jump Punch
3 Sets x 30 Reps
Jog In Place
3 Sets x 30 Reps
High Knees
3 Sets x 30 Reps
Butt Kicks
3 Sets x 30 Reps
Side Walk Push Up
3 Sets x 15 Reps
Alternate High Knees
3 Sets x 30 Reps
Jumping Jack
3 Sets x 25 Reps
Day 14 :
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Burpees
3 Sets x 15 Reps
Jumping Calf Raise
3 Sets x 30 Reps
Frog Jumps
3 Sets x 15 Reps
Jumping Jack Squat
3 Sets x 30 Reps
Jump Alternating Lunges
3 Sets x 15 Reps
Seal Jump
3 Sets x 30 Reps
Plank To Push Up
3 Sets x 15 Reps
Day 15 :
Rest Day
Day 16 :
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Tuck Jump
3 Sets x 15 Reps
Power Skips
3 Sets x 15 Reps
Wide Leg Jump Squat
3 Sets x 30 Reps
Side Jump Floor Touch
3 Sets x 15 Reps
Jump Heel Touches
3 Sets x 25 Reps
Alternate Leg Back Twist
3 Sets x 15 Reps
Side Crunch With Jump
3 Sets x 15 Reps
Day 17 :
Knee Raise Twist
3 Sets x 30 Reps
Jump Punch
3 Sets x 30 Reps
Jog In Place
3 Sets x 30 Reps
High Knees
3 Sets x 30 Reps
Butt Kicks
3 Sets x 30 Reps
Side Walk Push Up
3 Sets x 15 Reps
Alternate High Knees
3 Sets x 30 Reps
Jumping Jack
3 Sets x 25 Reps
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Day 18 :
Rest Day
Day 19 :
Burpees
3 Sets x 15 Reps
Jumping Calf Raise
3 Sets x 30 Reps
Frog Jumps
3 Sets x 15 Reps
Jumping Jack Squat
3 Sets x 30 Reps
Jump Alternating Lunges
3 Sets x 15 Reps
Seal Jump
3 Sets x 30 Reps
Plank To Push Up
3 Sets x 15 Reps
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Day 20 :
Tuck Jump
3 Sets x 15 Reps
Power Skips
3 Sets x 15 Reps
Wide Leg Jump Squat
3 Sets x 30 Reps
Side Jump Floor Touch
3 Sets x 15 Reps
Jump Heel Touches
3 Sets x 25 Reps
Alternate Leg Back Twist
3 Sets x 15 Reps
Side Crunch With Jump
3 Sets x 15 Reps
Knee Raise Twist
3 Sets x 30 Reps
Jump Punch
3 Sets x 30 Reps
Day 21 :
Jog In Place
3 Sets x 30 Reps
High Knees
3 Sets x 30 Reps
Butt Kicks
3 Sets x 30 Reps
Side Walk Push Up
3 Sets x 15 Reps
Alternate High Knees
3 Sets x 30 Reps
Jumping Jack
3 Sets x 25 Reps
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Burpees
3 Sets x 15 Reps
Day 22 :
Rest Day
Day 23 :
Jumping Calf Raise
3 Sets x 30 Reps
Frog Jumps
3 Sets x 15 Reps
Jumping Jack Squat
3 Sets x 30 Reps
Jump Alternating Lunges
3 Sets x 15 Reps
Seal Jump
3 Sets x 30 Reps
Plank To Push Up
3 Sets x 15 Reps
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Tuck Jump
3 Sets x 15 Reps
Day 24 :
Power Skips
3 Sets x 15 Reps
Wide Leg Jump Squat
3 Sets x 30 Reps
Side Jump Floor Touch
3 Sets x 15 Reps
Jump Heel Touches
3 Sets x 25 Reps
Alternate Leg Back Twist
3 Sets x 15 Reps
Side Crunch With Jump
3 Sets x 15 Reps
Knee Raise Twist
3 Sets x 30 Reps
Jump Punch
3 Sets x 30 Reps
Jog In Place
3 Sets x 30 Reps
Day 25 :
Rest Day
Day 26 :
High Knees
3 Sets x 30 Reps
Butt Kicks
3 Sets x 30 Reps
Side Walk Push Up
3 Sets x 15 Reps
Alternate High Knees
3 Sets x 30 Reps
Jumping Jack
3 Sets x 25 Reps
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Burpees
3 Sets x 15 Reps
Jumping Calf Raise
3 Sets x 30 Reps
Day 27 :
Frog Jumps
3 Sets x 15 Reps
Jumping Jack Squat
3 Sets x 30 Reps
Jump Alternating Lunges
3 Sets x 15 Reps
Seal Jump
3 Sets x 30 Reps
Plank To Push Up
3 Sets x 15 Reps
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Tuck Jump
3 Sets x 15 Reps
Power Skips
3 Sets x 15 Reps
Day 28 :
Wide Leg Jump Squat
3 Sets x 30 Reps
Side Jump Floor Touch
3 Sets x 15 Reps
Jump Heel Touches
3 Sets x 25 Reps
Alternate Leg Back Twist
3 Sets x 15 Reps
Side Crunch With Jump
3 Sets x 15 Reps
Knee Raise Twist
3 Sets x 30 Reps
Jump Punch
3 Sets x 30 Reps
Jog In Place
3 Sets x 30 Reps
High Knees
3 Sets x 30 Reps
Day 29 :
Butt Kicks
3 Sets x 30 Reps
Side Walk Push Up
3 Sets x 15 Reps
Alternate High Knees
3 Sets x 30 Reps
Jumping Jack
3 Sets x 25 Reps
Lunge Jump
3 Sets x 15 Reps
Inchworm Walkouts
3 Sets x 15 Reps
Burpees
3 Sets x 15 Reps
Jumping Calf Raise
3 Sets x 30 Reps
Frog Jumps
3 Sets x 15 Reps
Day 30 :
Jumping Jack Squat
3 Sets x 30 Reps
Jump Alternating Lunges
3 Sets x 15 Reps
Seal Jump
3 Sets x 30 Reps
Plank To Push Up
3 Sets x 15 Reps
Jump Side Swing
3 Sets x 15 Reps
Jump Squat
3 Sets x 25 Reps
Tuck Jump
3 Sets x 15 Reps
Power Skips
3 Sets x 15 Reps
Wide Leg Jump Squat
3 Sets x 30 Reps
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