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NO GYM Home Workout for Muscle Building

Warmup before workout -

1. Squats or Jump Squats - 3 sets for 10-12 Reps
2. Push ups - 3 sets for 10-12 reps
3. Bent over rows - 3 sets for 10-12 reps
4. Single Arm Overhead Press - 3 sets for 10-12 reps
5. Single Arm Bicep Curls - 3 sets for 10-12 reps
6. Overhead Triceps Extensions - 3 sets for 10-12 reps
7. Abdominal Crunches - 3 sets for 10-12 reps
8. Lying Leg Raises - 3 sets for 10-12 reps

Important Note: For Muscle Building perform these exercises in sequence . For example perform 3 sets of Squats first and then move on to Push ups. Then perform 3 sets of Pushups then move to Bent over rows and so on

Rest Interval between sets will be 45 seconds
Rest Interval between exercises will be 1 minute

You can perform the same workout 3 times a week. To change things up you can control the speed of repetitions in each workout. For example let’s say you will perform this workout on Monday, Wednesday and Friday . On Monday you can perform exercises with normal speed . On Wednesday you can slow down the speed of the movement and focus more on negative portion (Eccentric) . On Friday you can perform exercises more Faster speed than usual.

Also make sure to increase the weight a bit every single week to give our body a reason to maintain or build muscle at home and without gym.

NO GYM Home Workout for Fat Loss or Weight Loss

For Fat Loss perform these exercises one after another with 30 seconds rest in between sets and 1 minute rest in between round.

E.g. -

1. Perform 1 set of Squats for 10 reps

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30 seconds rest

2. Perform 1 set of Pushups for 10 reps

30 seconds rest

3. Perform 1 set of Bent over rows for 10 reps

30 seconds rest

4. Perform 1 set of Overhead Press for 10 reps

30 seconds rest

5. Perform 1 set of Bicep Curls for 10 reps

30 seconds rest

6. Perform 1 set of Triceps Extensions for 10 reps

30 seconds rest

7. Perform 1 set of Crunches for 10 reps

30 seconds rest

8. Perform 1 set of Leg Raises for 10 reps

This completes 1 Round. Now take 1 minute rest and repeat the same for 3-5 rounds as per your fitness levels.

Increase 1 round every week.