{"id":12664,"date":"2022-12-07T00:10:08","date_gmt":"2022-12-07T05:10:08","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=12664"},"modified":"2022-12-07T00:10:17","modified_gmt":"2022-12-07T05:10:17","slug":"5-day-home-workout-plan-with-pdf-no-equipment","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/5-day-home-workout-plan-with-pdf-no-equipment","title":{"rendered":"5 Day Home Workout Plan with PDF (No Equipment)"},"content":{"rendered":"\n<p>If you&#8217;re looking for an easy-to-follow and effective home workout plan to get fit and lose weight, you can check out this article. I&#8217;ve created a couple of 5-day home workout plans that requires no equipment.<\/p>\n\n\n\n<p>The first routine will help you gain lean mass and muscular strength while the second one will be helpful for those who want to burn maximum calories, improve cardiovascular fitness, and reduce excess body fats. <\/p>\n\n\n\n<p>Whether you&#8217;re a male or female, you can download the one depending on your goal and give it a try.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Workout Program Summary<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Split Type<\/strong><\/td><td>Full Body<\/td><\/tr><tr><td><strong>Exercise Type<\/strong><\/td><td>Bodyweight<\/td><\/tr><tr><td><strong>Expected Program Duration<\/strong><\/td><td>8-12 weeks<\/td><\/tr><tr><td><strong>Target Gender<\/strong><\/td><td>Male and Female<\/td><\/tr><tr><td><strong>Suitable for<\/strong><\/td><td>Beginner to Intermediate<\/td><\/tr><tr><td><strong>Program Goal (Routine 1)<\/strong><\/td><td>Increase Lean Mass and Strength<\/td><\/tr><tr><td><strong>Program Goal (Routine 2)<\/strong><\/td><td>Fat Loss<\/td><\/tr><tr><td><strong>Plan to Follow Next<\/strong><\/td><td><a href=\"https:\/\/thefitnessphantom.com\/6-day-workout-routine-at-home-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">6 Day Workout Routine at Home<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>The routines are based on total body split, where you target almost each muscle group every training day. It ensure you&#8217;ll get proper workout throughout the body and feel the pump at the end of the session.<\/p>\n\n\n\n<p>Most of the exercises in these programs will be easy to perform while some will challenge your fitness level.<\/p>\n\n\n\n<p>It will be exciting to be sure and you&#8217;ll enjoy this.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>5 Day Home Workout Plan for Muscle Gain<\/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\/12\/5-Day-Home-Workout-Plan-for-Muscle-Gain.jpg\" alt=\"5 Day Home Workout Plan for Muscle Gain\" class=\"wp-image-12700\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-Day-Home-Workout-Plan-for-Muscle-Gain.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-Day-Home-Workout-Plan-for-Muscle-Gain-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-Day-Home-Workout-Plan-for-Muscle-Gain-768x512.jpg 768w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/5-Day-Home-Workout-Plan-for-Muscle-Gain-150x100.jpg 150w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p><strong>Details about the routine:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Daily workout duration<\/strong>: 30-45 minutes<\/li>\n\n\n\n<li><strong>Warm-up<\/strong>: Perform cardio for 3-5 minutes to get your heart rate up and increase your oxygen flow.<\/li>\n\n\n\n<li><strong>Customization<\/strong>: You can make desired changes to this routine, depending on your fitness level.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 1 <\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/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>Upper Chest<\/td><td>8-12<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Sumo Squat<\/td><td>Legs<\/td><td>10-12<\/td><td>2<\/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>Chest<\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>Back<\/td><td>8-10<\/td><td>2<\/td><td>1-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>Triceps &amp; Chest<\/td><td>8-10<\/td><td>2<\/td><td>2-min<\/td><\/tr><tr><td>Lying Towel Pull<\/td><td>Back<\/td><td>10-12<\/td><td>2<\/td><td>1-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>Triceps<\/td><td>10-12<\/td><td>2<\/td><td>1-min<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Alternative exercises to do at home with equipment:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arnold Press<\/li>\n\n\n\n<li>Incline Dumbbell Bench Press <\/li>\n\n\n\n<li>Single-arm Tricep Extensions<\/li>\n\n\n\n<li>Dumbbell Lateral Raises<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 2<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Burpee<\/td><td>Full Body<\/td><td>8-10<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#4_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a><\/td><td>Back<\/td><td>10-12<\/td><td>2<\/td><td>1-min<\/td><\/tr><tr><td>Forward Lunges<\/td><td>Legs<\/td><td>8-10<\/td><td>2<\/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>Back<\/td><td>10-12<\/td><td>2<\/td><td>1-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>Shoulder<\/td><td>8-10<\/td><td>2<\/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>Core<\/td><td>\u2013<\/td><td>\u2013<\/td><td>\u2013<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Substitute some of the above exercises with the following ones if you have equipment at home:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Single arm Dumbbell Row<\/li>\n\n\n\n<li>Dumbbell Rear Delt Raises<\/li>\n\n\n\n<li>Dumbbell Shrug<\/li>\n\n\n\n<li>Dumbbell IYT Raises<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 3<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercise<\/th><th>Muscles Worked<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/youtu.be\/mvNcSF-nXg4\" target=\"_blank\" rel=\"noreferrer noopener\">Dive Bomber Push-ups<\/a><\/td><td>Upper Body<\/td><td>8-10<\/td><td>2<\/td><td>90-sec<\/td><\/tr><tr><td>Standard Squat<\/td><td>Legs<\/td><td>12-15<\/td><td>3<\/td><td>90-sec<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>Upper Body<\/td><td>10\/side<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-push-exercises-to-build-muscles#7_Bodyweight_Tricep_Extension\" target=\"_blank\" rel=\"noreferrer noopener\">Tricep Extension<\/a><\/td><td>Triceps<\/td><td>8-10<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#17_Glute_Bridge\" target=\"_blank\" rel=\"noreferrer noopener\">Glute Bridge<\/a><\/td><td>Hips and Glutes<\/td><td>10-12<\/td><td>2<\/td><td>60-sec<\/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>Upper Back<\/td><td>10-12<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits#1_Bodyweight_Calf-Raise_Against_The_Wall\" target=\"_blank\" rel=\"noreferrer noopener\">Calf-Raises Against The Wall<\/a><\/td><td>Calves<\/td><td>12-15<\/td><td>3<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Optional exercises to do at home with equipment:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Step-up<\/li>\n\n\n\n<li>Dumbbell Leg Curl<\/li>\n\n\n\n<li>Resistance Band Squats<\/li>\n\n\n\n<li>Dumbbell RDL<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 4<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/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#8_Archer_Push-up\" target=\"_blank\" rel=\"noreferrer noopener\">Archer Push-up<\/a><\/td><td>Upper Body<\/td><td>10-15<\/td><td>2<\/td><td>90-sec<\/td><\/tr><tr><td>Bear Crawl<\/td><td>Full Body<\/td><td>15-sec<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td>Burpee<\/td><td>Full Body<\/td><td>8-10<\/td><td>2<\/td><td>90-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=pv_8CdDPAAk\" target=\"_blank\" rel=\"noreferrer noopener\">Inchworm<\/a><\/td><td>Total Body<\/td><td>5-6<\/td><td>2<\/td><td>60-sec<\/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>Legs<\/td><td>10\/side<\/td><td>1<\/td><td>30-sec<\/td><\/tr><tr><td>Chair Dips<\/td><td>Triceps<\/td><td>10-12<\/td><td>3<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=ueGvIOHMZG0\" target=\"_blank\" rel=\"noreferrer noopener\">Frogger<\/a><\/td><td>Total Body<\/td><td>10-12<\/td><td>2<\/td><td>60-sec<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Optional exercises to do at home with equipment:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Resistance_Band_Overhead_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Overhead Press<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/how-to-do-bicep-curls-with-resistance-band#1_Single-arm_Standing_Bicep_Curl\" target=\"_blank\" rel=\"noreferrer noopener\">Single-arm Banded Curl<\/a><\/li>\n\n\n\n<li>Incline DB Bench Press<\/li>\n\n\n\n<li>Dumbbell Lateral Raises<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 5<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Exercises<\/th><th>Muscle Worked<\/th><th>Reps<\/th><th>Sets<\/th><th>Rest<\/th><\/tr><\/thead><tbody><tr><td>Dive Bomber Push-ups<\/td><td>Upper Body<\/td><td>8-10<\/td><td>2<\/td><td>1-2 min<\/td><\/tr><tr><td>Floor IYT Raises<\/td><td>Back<\/td><td>10-12<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-leg-exercises-and-workout#9_Reverse_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Lunge<\/a><\/td><td>Legs<\/td><td>10\/side<\/td><td>1<\/td><td>60-sec<\/td><\/tr><tr><td>Bodyweight Power Maker<\/td><td>Full Body<\/td><td>6-8<\/td><td>2<\/td><td>1-2 min<\/td><\/tr><tr><td>Superman Pull<\/td><td>Back<\/td><td>12-15<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td>Step up<\/td><td>Lower Body<\/td><td>10\/side<\/td><td>2<\/td><td>60-sec<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/triset-for-abs#10-min_Triset_Home_Workout_Routine_For_Abs\" target=\"_blank\" rel=\"noreferrer noopener\">10-min Tri-set Ab workout<\/a><\/td><td>Core<\/td><td>&#8211;<\/td><td>&#8211;<\/td><td>&#8211;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Alternative exercises to do at home with equipment:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Dumbbell Pullover<\/li>\n\n\n\n<li>Dumbbell Plank Rowing<\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/the-full-body-resistance-band-workout#Banded_Triangle_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Triangle Pushup<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/top-6-resistance-band-rear-delt-exercises#1_Resistance_Band_Rear_Delt_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Banded Rear Delt Fly<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"has-background wp-block-heading\" style=\"background-color:#54fee7\"><strong>5 Day Workout Routine for Weight Loss at Home<\/strong><\/h2>\n\n\n\n<p><strong>Details about the plan:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intensity<\/strong>: Perform exercises at your own pace but it would be great if you do at around 60 to 80 percent of your <a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/measuring\/heartrate.htm\" target=\"_blank\" rel=\"noreferrer noopener\">maximum heart rate<\/a>.<\/li>\n\n\n\n<li><strong>Duration of the workout session<\/strong>: 20-30 minutes<\/li>\n\n\n\n<li><strong>Rest between exercises: <\/strong>Take as little rest as possible.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 1<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1<\/th><th>Activity<\/th><th>Round 2<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#2_Jog_in_place\" target=\"_blank\" rel=\"noreferrer noopener\">Jog in place<\/a><\/td><td>15-sec<\/td><td>Squat Thrust<\/td><\/tr><tr><td>&nbsp;<a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#7_Mountain_climbing\" target=\"_blank\" rel=\"noreferrer noopener\">Mountain Climbers<\/a><\/td><td>15-sec<\/td><td>Lying Alternate Heel Taps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#1_Jumping_Jack\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Jumping Jacks<\/a><\/td><td>15-sec<\/td><td>Reverse Crunches<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#9_Flutter_Kicks\" target=\"_blank\" rel=\"noreferrer noopener\">Flutter Kicks<\/a><\/td><td>15-sec<\/td><td>Single-leg Glute Kickback<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#8_Ankle_Hops\" target=\"_blank\" rel=\"noreferrer noopener\">Ankle Hops<\/a><\/td><td>15-sec<\/td><td>Drop Squat<\/td><\/tr><tr><td>Forearm Plank<\/td><td>30-sec<\/td><td>Lateral Run<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#2_Jump_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Jump<\/a><\/td><td>10 reps<\/td><td>Shoulder Tap<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 2<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1 &amp; 3<\/th><th>Activity<\/th><th>Round 2<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#4_Air_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Air Squat<\/a><\/td><td>15 reps<\/td><td>Squat Jump<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#8_Lateral_RunSide_Drills\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Run<\/a><\/td><td>15-sec<\/td><td>Russian Twist<\/td><\/tr><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>15-sec<\/td><td>Bear Crawl<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#12_Squat_Pulses_to_Jump\" target=\"_blank\" rel=\"noreferrer noopener\">Squat Pulses to Jump<\/a><\/td><td>3 pulses 1 jump x 6<\/td><td>Side Lunge Jump<\/td><\/tr><tr><td>Crunches<\/td><td>10 reps<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#30_Diver_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Diver Pushup<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#9_Split_Jump_Squat\" target=\"_blank\" rel=\"noreferrer noopener\">Split Jump Squat<\/a><\/td><td>5 reps\/side<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#31_Bodyweight_Turkish_Get_Up\" target=\"_blank\" rel=\"noreferrer noopener\">Turkish Get Up<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/hiit-crossfit-workouts-and-plan#11_Leg_Raises\" target=\"_blank\" rel=\"noreferrer noopener\">Leg Raises<\/a><\/td><td>10 reps<\/td><td>Plank Ankle Taps<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 3<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1 &amp; 3<\/th><th>Activity<\/th><th>Round 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>Jog in place<\/td><td>15-sec<\/td><td>Drop Squat<\/td><\/tr><tr><td>&nbsp;Mountain Climbers<\/td><td>15-sec<\/td><td>Alternate Heel Taps<\/td><\/tr><tr><td>&nbsp;Jumping Jack<\/td><td>15-sec<\/td><td>Dead Bug Crunches<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>10 taps\/side<\/td><td>Knee to Opposite Elbow Plank<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#13_Reverse_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Crunches<\/a><\/td><td>10 reps<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#45_Curtsy_Lunge\" target=\"_blank\" rel=\"noreferrer noopener\">Curtsy Lunge<\/a><\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#11_Side_Plank\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Side Plank<\/a><\/td><td>15-sec\/side<\/td><td>Floor IYT Raises<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 4<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1 &amp; 3<\/th><th>Activity<\/th><th>Round 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>Inchworm<\/td><td>15 reps<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#46_Lunge_Front_Kick\" target=\"_blank\" rel=\"noreferrer noopener\">Lunge Front Kick<\/a><\/td><\/tr><tr><td>Crossbody Mountain Climber<\/td><td>20-sec<\/td><td>Resistance Band Woodchop<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>20-sec<\/td><td>Knee to Outside Elbow Plank<\/td><\/tr><tr><td>Squat Thrust<\/td><td>10 reps<\/td><td>Squat Jump<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/different-types-of-plank-variations#10_Side_Plank_Hip_Raise\" target=\"_blank\" rel=\"noreferrer noopener\">Side Plank Hip Raise<\/a><\/td><td>5 reps\/side<\/td><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#66_Sit_Outs\" target=\"_blank\" rel=\"noreferrer noopener\">&nbsp;Sit Outs<\/a><\/td><\/tr><tr><td>Plank Jack<\/td><td>10 reps<\/td><td>Side Plank<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"has-base-3-color has-contrast-background-color has-text-color has-background wp-block-heading\">Day 5<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table><thead><tr><th>Round 1 &amp; 3<\/th><th>Activity<\/th><th>Round 2 &amp; 4<\/th><\/tr><\/thead><tbody><tr><td>Inchworm<\/td><td>15 reps<\/td><td>Squat Jump<\/td><\/tr><tr><td>Shoulder Tap<\/td><td>20-sec<\/td><td>Single-leg Glute Kickback<\/td><\/tr><tr><td>High Knees<\/td><td>20-sec<\/td><td>Mt. Climber<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#28_Bear_Crawl\" target=\"_blank\" rel=\"noreferrer noopener\">Bear Crawl<\/a><\/td><td>20-sec<\/td><td>Flutter Kicks<\/td><\/tr><tr><td>Squat Jump<\/td><td>10 reps<\/td><td>Alternate Heel Taps<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-cardio-exercises-with-pdf#33_Bicycle_Crunches\" target=\"_blank\" rel=\"noreferrer noopener\">Bicycle Crunches<\/a><\/td><td>5 reps\/side<\/td><td>Turkish Get Up<\/td><\/tr><tr><td>Plank Jack<\/td><td>10 reps<\/td><td>Burpee<\/td><\/tr><tr><td>Plank Ankle Taps<\/td><td>20-sec<\/td><td>Sit Outs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-794ac792-3a8b-4c72-972c-fd0406bbf4dd\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Muscle-Building-5-Day-Workout-Routine-at-Home-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Muscle-Building-5-Day-Workout-Routine-at-Home-PDF<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Muscle-Building-5-Day-Workout-Routine-at-Home-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-794ac792-3a8b-4c72-972c-fd0406bbf4dd\" download>Download<\/a><\/div>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-9e4626bd-47e7-417d-948b-7429f110ae1f\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Weight-Loss-5-Day-Workout-Routine-at-Home-no-equipment.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">Weight-Loss-5-Day-Workout-Routine-at-Home-no-equipment<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/12\/Weight-Loss-5-Day-Workout-Routine-at-Home-no-equipment.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-9e4626bd-47e7-417d-948b-7429f110ae1f\" download>Download<\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for an easy-to-follow and effective home workout plan to get fit and lose weight, you can check out this article. I&#8217;ve created a couple of 5-day home workout plans that requires no equipment. The first routine will help you gain lean mass and muscular strength while the second one will be helpful &#8230; <a title=\"5 Day Home Workout Plan with PDF (No Equipment)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/5-day-home-workout-plan-with-pdf-no-equipment\" aria-label=\"Read more about 5 Day Home Workout Plan with PDF (No Equipment)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":12699,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,107],"tags":[382,106,381],"class_list":["post-12664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-home-workout","tag-bodyweight-workout","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12664","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=12664"}],"version-history":[{"count":14,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12664\/revisions"}],"predecessor-version":[{"id":12712,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/12664\/revisions\/12712"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/12699"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=12664"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=12664"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=12664"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}