It may be lack of time or can’t afford a gym membership or maybe like to workout at home. Whatever the reason may be, we have created a bodyweight home workout program for you.

This suits both beginners as well as intermediate people who have some level of fitness. The advantage of bodyweight workout routine is that you can do it anywhere. Whether you were travelling or the gym is closed. 

Most people have the belief that you can’t build muscles with bodyweight workout. But you can build muscle and lose fat with bodyweight workouts. But the muscles cant match that of a gym-goer. That’s because you are not adding progressive overload to your muscles to make them grow big. 

The 12-week bodyweight workout program is split into 3 -  4 weeks workouts. The first week consisted of basic workouts that you can easily follow and improve your fitness level. 

The second and third week you will be doing plyometric and isometric workouts that help you make your workouts more challenging. 

To make a home workout challenge, it is designed as an interval circuit workout. You have to do as many reps you can do in the given time. This helps you to make every exercise challenging based on your fitness level.

As you progress each week you can increase the speed at which you do each exercise. This helps to do more reps in the given time. 

The workout program consists of 3 days of bodyweight workout and 3 days of cardio.

Sunday is an active rest day, get yourself in some yoga, swimming or playing any sports. On the Sunday video, we have included mobility drills, that don’t take much time. You can do the mobility drills 2-3 times and finish with the stretching routine.

In each workout session you will be doing warm up, then bodyweight workout and stretching after the workout. 

In the first 4 weeks, you will be doing 5 minutes of cardio as a warmup before the workouts. 

The warmup and stretching sessions also included the workout video. 

On cardio days you will be doing either jogging, walking, cycling, or skipping for 20 minutes. You can also mix them and do a total of 20 mins of cardio. 

Eg 10 mins walking + 5 min jogging +5 min skipping

Don’t forget to follow our stretching routine after the cardio. 

The workout that we create in an animated form.  Just like a PDF workout program, you can use our animated video to easily follow the routine. The video makes it easy to follow our routine. 

You also have the option to download the workout in pdf form. You can download it to your inbox. We will mail you the first 4 weeks and the remaining will be sent after 3 weeks. Download PDF to inbox

The videos will be uploaded to youtube. You can subscribe to the youtube channel to get a notification when we upload the workouts. 

Here is the link to the 12-week bodyweight beginner series playlist

Bodyweight Home Workout Week 1

  • 12 Week Bodyweight Home Workout Series Day 1
  • 12 Week Bodyweight Home Workout Series Day 2
  • 12 Week Bodyweight Home Workout Series Day 3
  • 12 Week Bodyweight Home Workout Series Day 4
  • 12 Week Bodyweight Home Workout Series Day 5
  • 12 Week Bodyweight Home Workout Series Day 6
  • 12 Week Bodyweight Home Workout Series Day 7
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