{"id":12634,"date":"2022-11-24T08:49:02","date_gmt":"2022-11-24T13:49:02","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=12634"},"modified":"2022-11-24T08:49:11","modified_gmt":"2022-11-24T13:49:11","slug":"6-day-workout-routine-at-home-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/6-day-workout-routine-at-home-with-pdf","title":{"rendered":"6 Day Workout Routine at Home with PDF"},"content":{"rendered":"\n<p>If you\u2019re looking for an easy-to-follow and effective 6 day home workout plan, you\u2019ve come to the right place.<\/p>\n\n\n\n<p>I\u2019ve shared a couple of workout routines in this article. One is for muscle building, and the other is for weight loss; you can save one of them depending on your goal.<\/p>\n\n\n\n<p>These workout plans will help you level up your fitness and improve your physique at home.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Type of training<\/td><td>Push, Pull, Legs (PPL) and Hybrid<\/td><\/tr><tr><td>Who can do this<\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td>Target Gender<\/td><td>Male and Female<\/td><\/tr><tr><td>Equipment needed<\/td><td>No equipment, Bodyweight Only<\/td><\/tr><tr><td>Training Frequency<\/td><td>6 days a week<\/td><\/tr><tr><td>Suggested Program Duration<\/td><td>12 weeks<\/td><\/tr><tr><td>Workout Goal<\/td><td>Muscle Building and Weight Loss<\/td><\/tr><tr><td>Suitable time for the training<\/td><td>Any time of the day<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Other information:<\/strong><\/p>\n\n\n\n<p>If any exercise is challenging for you, replace it with a similar or your preferred exercise.<\/p>\n\n\n\n<p>Pick some exercises from the above list and replace them with existing exercises in the subsequent weeks.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Day Workout Routine at Home To Build Muscles<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle.jpg\" alt=\"\" class=\"wp-image-12657\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Build-Muscle-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; Push Workout<\/li>\n\n\n\n<li>Day 2 &#8211; Pull and Core Exercises<\/li>\n\n\n\n<li>Day 3 &#8211; Legs Workout<\/li>\n\n\n\n<li>Day 4 &#8211; OFF<\/li>\n\n\n\n<li>Day 5 &#8211; Push Workout<\/li>\n\n\n\n<li>Day 6 &#8211; Pull and Core Workout<\/li>\n\n\n\n<li>Day 7 &#8211; Legs Workout<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 1 &#8211; Push Workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#1_Incline_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Incline Pushup<\/a><\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#2_Standard_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Standard Pushup<\/a><\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#4_Triangle_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Triangle Pushup<\/a><\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#5_Pike_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Pike Pushup<\/a><\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home#1_Chair_Dips\" target=\"_blank\" rel=\"noreferrer noopener\">Chair Dips<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 2 &#8211; Pull and Core Exercises<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#4_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=XrH-Kq_Oek0\" target=\"_blank\" rel=\"noreferrer noopener\">Inverted Row<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#12_Lying_T_raises\" target=\"_blank\" rel=\"noreferrer noopener\">Lying T raises<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#9_Incline_Towel_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Towel Row<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout\" target=\"_blank\" rel=\"noreferrer noopener\">10-min Abs Workout<\/a><\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 3 &#8211; Legs Workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#2_Standard_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Standard Squat<\/a><\/td><td>12-15<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#3_Lateral_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Lunges<\/a><\/td><td>8-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#4_Step-up\" target=\"_blank\" rel=\"noreferrer noopener\">Step-up<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#5_Glute_Bridge\" target=\"_blank\" rel=\"noreferrer noopener\">Glute Bridge<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#6_Standing_Calf_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Calf Raise<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 4 &#8211; OFF<\/h4>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 5 &#8211; Push Workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#10_Dive_Bomber_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Pushup<\/a><\/td><td>8-10<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#8_Archer_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Archer Push-up<\/a><\/td><td>6-8\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#3_Decline_Pushups\" target=\"_blank\" rel=\"noreferrer noopener\">Decline Pushups<\/a> <\/td><td>8-10<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#4_Plank_Triceps_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Plank Triceps Extension<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#13_Bodyweight_Lateral_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight Lateral Raise<\/a><\/td><td>8-10<\/td><td>3<\/td><td>90-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 6 &#8211; Pull and Core Workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Superman Pull<\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#7_parallel_Towel_Row\" target=\"_blank\" rel=\"noreferrer noopener\">Parallel Towel Row<\/a><\/td><td>10-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#8_Lying_Y_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Lying Y Raises<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td>Inverted Row<\/td><td>8-10<\/td><td>2<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#6_Bicep_Leg_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Bicep Leg Curl<\/a><\/td><td>8-10<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-core-workout#15_minute_HIIT_Core_Home_Workout_Plan_for_All\" target=\"_blank\" rel=\"noreferrer noopener\">15-minute HIIT Core<\/a><\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 7 -Legs Workout<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#10_Cursty_LungesSquat\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Cursty Lunges\/Squat<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#12_Back_and_Forth_Lunges\" target=\"_blank\" rel=\"noreferrer noopener\">Back and Forth Lunges<\/a><\/td><td>8-10\/side<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-lower-body-workout#7_Squat_Pulses_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Pulses Jump<\/a><\/td><td>8-12<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#4_Single-Leg_Hamstring_Bridges\" target=\"_blank\" rel=\"noreferrer noopener\">Single-Leg Bridge<\/a><\/td><td>8-10\/side<\/td><td>3<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#11_Glute_Kickback\" target=\"_blank\" rel=\"noreferrer noopener\">Glute Kickback<\/a><\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Day Home Workout Plan for Weight Loss<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight.jpg\" alt=\"Working out at home for weight loss\" class=\"wp-image-12658\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Workout-at-Home-to-Lose-Weight-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Day 1 &#8211; LISS Cardio<\/li>\n\n\n\n<li>Day 2 &#8211; HIIT Cardio<\/li>\n\n\n\n<li>Day 3 &#8211; Strength Training<\/li>\n\n\n\n<li>Day 4 &#8211; OFF<\/li>\n\n\n\n<li>Day 5 &#8211; LISS Cardio<\/li>\n\n\n\n<li>Day 6 &#8211; Tabata<\/li>\n\n\n\n<li>Day 7 &#8211; Strength Training<\/li>\n<\/ul>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 1 &#8211; LISS Cardio<\/h4>\n\n\n\n<p>Perform each exercise for 30 seconds at a moderate pace, 60-75% of your maximum heart rate and followed by 30 seconds of rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Duration: 20 minutes<\/li>\n\n\n\n<li>Estimated Calories Burn: 200<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><\/tr><\/thead><tbody><tr><td>Burpees<\/td><td>Mountain Climbers<\/td><td>Jumping-Jack<\/td><\/tr><tr><td>Pushups<\/td><td>Split Jump Squat<\/td><td>Reverse Crunches<\/td><\/tr><tr><td>Squats<\/td><td>Shoulder Taps<\/td><td>Jog in Place<\/td><\/tr><tr><td>Situps<\/td><td>Leg Raises<\/td><td>Squat Jump<\/td><\/tr><tr><td>Lunges&nbsp;<\/td><td>Plank<\/td><td>Side Plank<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 2 &#8211; HIIT Cardio<\/h4>\n\n\n\n<p>Do each exercise for 30 seconds at a fast pace, typically at 75-90% of your maximum heart rate (MHR) and followed by 30 seconds of rest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Duration: 20 minutes<\/li>\n\n\n\n<li>Rest between circuits: 2 minutes<\/li>\n\n\n\n<li>Estimated Calories Burn: 250-300<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Circuit 1<\/th><th>Circuit 2<\/th><th>Circuit 3<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#5_High_Knees\" target=\"_blank\" rel=\"noreferrer noopener\">High Knees<\/a><\/td><td><a href=\"https:\/\/youtu.be\/y08oFMKs6Ag\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/td><td>Split Jump Squat<\/td><\/tr><tr><td>Pushups<\/td><td>Crossbody Mountain Climber<\/td><td>&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/10-minute-abs-workout#3_Scissor_Kicks\" target=\"_blank\" rel=\"noreferrer noopener\">Scissor Kicks<\/a><\/td><\/tr><tr><td>Burpees<\/td><td>Shoulder Taps<\/td><td>Jog in Place<\/td><\/tr><tr><td>Situps<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#44_Kneeling_Squat_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Squat Jumps<\/a><\/td><td>Reverse Crunches<\/td><\/tr><tr><td>Squat Jump<\/td><td>Alternate Heel Taps Crunches<\/td><td>Mountain Climber<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 3 &#8211; Strength Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kneeling Push-up<\/td><td>8-12<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>&nbsp;Incline Pushup<\/td><td>8-12<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Superman Pull<\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td><a href=\"https:\/\/youtu.be\/lUxnHqtEv0Y\" target=\"_blank\" rel=\"noreferrer noopener\">Floor IYT Raises<\/a><\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>Incline Towel Row<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chair Dips<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 4 &#8211; OFF<\/h4>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 5 &#8211; LISS Cardio<\/h4>\n\n\n\n<p>You&#8217;ll do low-intensity aerobic exercises for 30 minutes on the fifth day of 6 day home workout schedule.<\/p>\n\n\n\n<p><strong>Instructions to perform:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Duration: 25-30 minutes<\/li>\n\n\n\n<li>Time for each exercise: 30 seconds<\/li>\n\n\n\n<li>Intensity: 60-75% of MHR<\/li>\n\n\n\n<li>Rest between exercises: 30 seconds <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1<\/th><th>Round 2<\/th><th>Round 3<\/th><th>Round 4<\/th><\/tr><\/thead><tbody><tr><td>Mountain Climbers<\/td><td>High Knees<\/td><td>Burpees<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#8_Lateral_RunSide_Drills\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Run<\/a><\/td><\/tr><tr><td>Shoulder Taps<\/td><td>Pushups<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#28_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/td><td>Jumping Jack<\/td><\/tr><tr><td>Reverse Crunches<\/td><td>Squats<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#55_Inchworm\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworm<\/a><\/td><td>Reverse Crunches<\/td><\/tr><tr><td>Split Jump Squat<\/td><td>Situps<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#45_Curtsy_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunge<\/a><\/td><td>Alternate Heel Taps<\/td><\/tr><tr><td>Jog in Place<\/td><td>Plank<\/td><td>Side Plank<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#19_Drop_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Drop Squat<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 6 &#8211; Tabata<\/h4>\n\n\n\n<p>Tabata is an intense burst exercise program that helps shed significant energy in a short time and boosts endurance and metabolism. <\/p>\n\n\n\n<p>The one round of Tabata lasts for four minutes. It consists of four exercises of one minute each.<\/p>\n\n\n\n<p>If you&#8217;re planning to lose weight, you can also perform this in your 6 day home workout plan.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>How to perform: Do each exercise twice, 15 seconds work with 15 seconds rest.<\/li>\n\n\n\n<li>Duration: 20 minutes<\/li>\n\n\n\n<li>Rest between rounds: 1-2 minutes<\/li>\n\n\n\n<li>Estimated Calories Burn: 250-300<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round<\/th><th>Minute 1<\/th><th>Minute 2<\/th><th>Minute 3<\/th><th>Minute 4<\/th><\/tr><\/thead><tbody><tr><td>1<\/td><td>Jumping Jacks<\/td><td>Pushups<\/td><td>Bear Crawl<\/td><td>Situps<\/td><\/tr><tr><td>2<\/td><td>Burpees<\/td><td>Mt. Climber<\/td><td>Flutter Kicks<\/td><td>Shoulder Tap<\/td><\/tr><tr><td>3<\/td><td>Inchworm<\/td><td>Split Squat Jump<\/td><td>Reverse Crunches<\/td><td>Step-up<\/td><\/tr><tr><td>4<\/td><td>High Knees<\/td><td>Alternate Heel Taps<\/td><td>Front Plank<\/td><td>Side Plank<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"has-base-3-color has-contrast-background-color has-text-color has-background has-medium-font-size wp-block-heading\">Day 7 &#8211; Strength Training<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Kneeling Push-up<\/td><td>8-12<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>&nbsp;Incline Pushup<\/td><td>8-12<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Superman Pull<\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>Incline Towel Row<\/td><td>8-10<\/td><td>3<\/td><td>2-min<\/td><\/tr><tr><td>Chair Dips<\/td><td>10-12<\/td><td>3<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>6 Day Home Workout Schedule PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-7eb5d1f8-493c-49da-a98c-8a0d6c568d9e\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Six-Day-Bodyweight-Split-Workout-at-Home.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Six-Day-Bodyweight-Split-Workout-at-Home<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/Six-Day-Bodyweight-Split-Workout-at-Home.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-7eb5d1f8-493c-49da-a98c-8a0d6c568d9e\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-f05ec97d-c7f1-404c-8640-20cb45810f9a\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/6-days-a-week-workout-to-lose-weight-at-home.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6-days-a-week-workout-to-lose-weight-at-home<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/11\/6-days-a-week-workout-to-lose-weight-at-home.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-f05ec97d-c7f1-404c-8640-20cb45810f9a\" download>Download<\/a><\/div>\n\n\n\n<p>You can download one of the routines depending on your fitness goal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Is it safe to work out six days a week?<\/strong><\/h2>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re looking for an easy-to-follow and effective 6 day home workout plan, you\u2019ve come to the right place. I\u2019ve shared a couple of workout routines in this article. One is for muscle building, and the other is for weight loss; you can save one of them depending on your goal. These workout plans will &#8230; <a title=\"6 Day Workout Routine at Home with PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/6-day-workout-routine-at-home-with-pdf\" aria-label=\"Read more about 6 Day Workout Routine at Home with PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12656,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,107],"tags":[382,374,111,381],"class_list":["post-12634","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-home-workout","tag-bodyweight-workout","tag-muscle-building","tag-weight-loss","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12634","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=12634"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12634\/revisions"}],"predecessor-version":[{"id":12671,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12634\/revisions\/12671"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12656"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=12634"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=12634"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=12634"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}