28 Day NO Gym Workout Routine

You don’t have an access to a gym but want to burn calories or gain muscle mass?

Get amazing results with this 28 day no equipment workout!

You don’t need any barbells, dumbbells, machines or treadmills. This no gym workout routine uses nothing but your body weight to increase your heart rate and force your muscles into growth.

The first advantage of using full body workouts is that they don’t take that much of your time. The second advantage is the increased muscular recovery rate.

If you have never exercised before or you’re trying to get back into exercise, it can be intimidating and confusing to know where to start. That is why we’ve put together a realistic routine consisting cardio and bodyweight exercises you can perform anywhere.

 

Are you up for the challenge?

All you need is:

  • A water bottle
  • A chair or a bench
  • A towel or a mat

START

Day 1

  • 10 one legged deadlifts for each side
  • 10 walking lunges
  • 10 squats

Day 2

  • 10 up down planks for each side
  • 10 push – ups
  • 10 triceps dips

Day 3

  • 20 mountain climbers
  • 10 Jackknives
  • 30 second plank

Day 4

  • Rest

 

Day 5

  • 12 one legged deadlifts for each side
  • 12 squats
  • 12 walking lunges

Day 6

  • 12 up – down planks
  • 12 push – ups
  • 12 triceps dips

Day 7

  • 24 mountain climbers
  • 12 Jackknives
  • 45 second planks

Day 8

  • Rest

 

Day 9

  • 10 one legged deadlifts for each side
  • 10 squats
  • 20 walking lunges
  • Repeat

Day 10

  • 10 up – down planks for each side
  • 10 push – ups
  • 10 triceps dips
  • Repeat

Day 11

  • 20 mountain climbers
  • 10 Jackknives
  • 60 second plank
  • Repeat

Day 12

  • Rest

 

Day 13

  • 12 one legged deadlifts for each side
  • 12 squats
  • 12 walking lunges
  • Repeat

Day 14

  • 12 up – down planks for each side
  • 12 push – ups
  • 12 triceps dips
  • Repeat

Day 15

  • 24 mountain climbers
  • 12 Jackknives
  • 60 second plank
  • Repeat

Day 16

  • Rest

 

Day 17

  • 10 one legged deadlifts for each side
  • 10 squats
  • 10 walking lunges
  • Perform 3 sets

Day 18

  • 10 up – down planks for each side
  • 10 push- ups
  • 10 triceps dips
  • Perform 3 sets

Day 19

  • 10 mountain climbers
  • 10 Jackknives
  • 60 second plank
  • Perform 3 sets

Day 20

  • Rest

 

Day 21

  • 12 one legged deadlifts for each side
  • 12 squats
  • 12 walking lunges
  • Perform 3 sets

Day 22

  • 12 up – down planks
  • 12 push – ups
  • 12 triceps dips
  • Perform 3 sets

Day 23

  • 24 mountain climbers
  • 12 Jackknives
  • 90 second plank
  • Perform 3 sets

Day 24

  • Rest

 

Day 25

  • 10 one legged deadlifts for each side
  • 15 squats
  • 20 walking lunges
  • Perform 3 sets

Day 26

  • 15 up – down planks for each side
  • 15 push – ups
  • 15 triceps dips
  • Perform 3 sets

Day 27

  • 30 mountain climbers
  • 15 Jackknives
  • 90 second plank
  • Perform 3 sets

Day 28

  • Rest