{"id":6695,"date":"2022-01-22T12:17:45","date_gmt":"2022-01-22T17:17:45","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6695"},"modified":"2023-08-24T06:14:22","modified_gmt":"2023-08-24T10:14:22","slug":"21-day-home-workout-plan-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/21-day-home-workout-plan-with-pdf","title":{"rendered":"The Best 21 Day Home Workout Plan w\/PDF"},"content":{"rendered":"\n<p>I&#8217;ve created a simple, effective, and easy-to-follow 21 day home workout plan with PDF for beginners that requires no equipment. So, if you want to build up your strength, <a href=\"https:\/\/thefitnessphantom.com\/exercises-to-gain-weight-for-females\" target=\"_blank\" rel=\"noreferrer noopener\">gain muscles<\/a>, and improve balance and flexibility at home, you can download this program.<\/p>\n\n\n\n<p>This workout program will help you develop a better physique and scale you up for <a href=\"https:\/\/thefitnessphantom.com\/1-hour-full-body-workout\" target=\"_blank\" rel=\"noreferrer noopener\">weight training<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Summary<\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Routine Type<\/strong>: Full Body<\/li>\n\n\n\n<li><strong>Number of training days per week<\/strong>: 5 days<\/li>\n\n\n\n<li><strong>Targeted Gender<\/strong>: <a href=\"https:\/\/thefitnessphantom.com\/gym-workout-plan-for-women-and-men-with-pdf\/\" target=\"_blank\" rel=\"noreferrer noopener\">Male and Female<\/a><\/li>\n\n\n\n<li><strong>Workout Duration of one session: <\/strong>25-45 minutes<\/li>\n\n\n\n<li><strong>Plan Goal:<\/strong> Increase strength, lean mass, balance, and improve shape.<\/li>\n\n\n\n<li><strong>How to perform exercises:<\/strong> You&#8217;ll need to perform exercises in a circuit or round.<\/li>\n\n\n\n<li><strong>Alternate Plan<\/strong>: <a href=\"https:\/\/thefitnessphantom.com\/free-6-week-bodyweight-training-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\">6 Week Bodyweight Training Plan<\/a><\/li>\n<\/ul>\n\n\n\n<p>I&#8217;ve included many workouts from this <a href=\"https:\/\/thefitnessphantom.com\/beginner-bodyweight-workout-routine-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">beginner&#8217;s bodyweight workout guide<\/a>. So, if you want to know how to perform various exercises for each muscle with step-by-step instructions, you can check that out.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>21-Day Workout Plan for Beginners at Home<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/21-Day-Home-Workout-Plan.jpg\" alt=\"No equipment 21-day workout plan for beginners at home\" class=\"wp-image-6699\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/21-Day-Home-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/21-Day-Home-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/21-Day-Home-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>If you&#8217;ve just decided to get fit, follow this beginner&#8217;s 21 day home workout plan to improve your overall fitness. It requires no equipment but your mood and a little space in the corner of your house.<\/p>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<p><strong>Perform two rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 <a href=\"https:\/\/youtu.be\/2r2YKyTssns\" target=\"_blank\" rel=\"noreferrer noopener\">Half Burpees<\/a>, 45-sec rest<\/li>\n\n\n\n<li>15 <a href=\"https:\/\/thefitnessphantom.com\/knee-push-ups-for-beginners\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling Push-ups<\/a>, 45-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/iyt-raises-exercise\" target=\"_blank\" rel=\"noreferrer noopener\">Lying IYT Raises<\/a>, 30-sec rest<\/li>\n\n\n\n<li>20 <a href=\"https:\/\/thefitnessphantom.com\/different-types-of-squat-variations-and-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">Standard Squats<\/a>, 45-sec rest<\/li>\n\n\n\n<li>20-sec Mountain Climbers, 30-sec rest<\/li>\n\n\n\n<li>30-sec High Plank, 30-sec rest<\/li>\n\n\n\n<li>20-sec High Side Plank each side with little to no rest.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<p> <strong>Perform two rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises\" target=\"_blank\" data-type=\"post\" data-id=\"8991\" rel=\"noreferrer noopener\">Jump Squats<\/a>, 30-sec rest<\/li>\n\n\n\n<li>10 Forward Lunges on each side, 45-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/how-to-do-dips-at-home\" target=\"_blank\" rel=\"noreferrer noopener\">Floor Dips<\/a>, 30-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-pull-exercises#4_Superman_Pull\" target=\"_blank\" rel=\"noreferrer noopener\">Superman Pull<\/a>, 30-sec rest (more <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-back-exercises-at-home\" target=\"_blank\" rel=\"noreferrer noopener\">back exercises<\/a>)<\/li>\n\n\n\n<li>10 Kneeling Triangle Push-ups, 45-sec rest<\/li>\n\n\n\n<li>15 <a href=\"https:\/\/thefitnessphantom.com\/calf-raises-exercises-and-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">Standing Calf Raises<\/a>, 30-sec rest<\/li>\n\n\n\n<li>10 Glute Bridges, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 3 &#8211; Rest<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 4<\/strong><\/h4>\n\n\n\n<p> <strong>Perform two rounds<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-sec <a href=\"https:\/\/www.youtube.com\/watch?v=WofWmk-4qU4\" target=\"_blank\" rel=\"noreferrer noopener\">High Knees<\/a>, 40-sec rest<\/li>\n\n\n\n<li>15 Incline Pushups, 30-sec rest<\/li>\n\n\n\n<li>Wall Sit: 5 reps of 10 seconds each with 15 seconds rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/Jdulcdlr-00\" target=\"_blank\" rel=\"noreferrer noopener\">Man Maker<\/a>, 60-sec rest<\/li>\n\n\n\n<li>20-sec Mountain Climbers, 30-sec rest<\/li>\n\n\n\n<li>10 Narrow Pushup on knees, 30-sec rest<\/li>\n\n\n\n<li>20-sec High Side Plank on each side, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 5<\/strong><\/h4>\n\n\n\n<p> <strong>Perform two rounds<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Half Burpees, 45-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=0lLIWWSmMm4\" target=\"_blank\" rel=\"noreferrer noopener\">Lateral Squats<\/a>, 30-sec rest<\/li>\n\n\n\n<li>10 Dive Bomber Pushups, 30-sec rest<\/li>\n\n\n\n<li>10 Floor IYT Raises, 30-sec rest<\/li>\n\n\n\n<li>45-sec High Plank, 30-sec rest<\/li>\n\n\n\n<li>10 Split Jump Squats, 30-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=xrPteyQLGAo\" target=\"_blank\" rel=\"noreferrer noopener\">Reverse Lunges<\/a>, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 6<\/strong><\/h4>\n\n\n\n<p> <strong>Perform 2 rounds<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>20-sec Jumping Jacks, 30-sec rest<\/li>\n\n\n\n<li>15 <a href=\"https:\/\/www.youtube.com\/watch?v=NVg7U2SLMdw\" target=\"_blank\" rel=\"noreferrer noopener\">Sumo Squats<\/a>, 30-sec rest<\/li>\n\n\n\n<li>10 Glute Bridges, 30-sec rest<\/li>\n\n\n\n<li>15 Floor Dips, 30-sec rest<\/li>\n\n\n\n<li>12 <a href=\"https:\/\/www.youtube.com\/watch?v=5t9jxhoyaIY\" target=\"_blank\" rel=\"noreferrer noopener\">Alternate Heel Touch Crunches<\/a>, 30-sec rest<\/li>\n\n\n\n<li>15 Standing Calf Raises, 30-sec rest<\/li>\n\n\n\n<li>12 Superman Pull, 45-sec rest<\/li>\n\n\n\n<li>10 Kneeling Knuckle Pushups, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 7 &#8211; Rest<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 8<\/strong><\/h4>\n\n\n\n<p><strong>Do three rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Bodyweight Man Makers, 40-sec rest<\/li>\n\n\n\n<li>12 <span style=\"font-size: inherit;\">Incline Pushup<\/span>s, 30-sec rest<\/li>\n\n\n\n<li>10 Split Jump Squats, 45-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#4_Plank_Triceps_Extension\" target=\"_blank\" data-type=\"link\" data-id=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms#4_Plank_Triceps_Extension\" rel=\"noreferrer noopener\">Tricep Extension Pushups on Knees<\/a>, 30-sec rest<\/li>\n\n\n\n<li>20-sec Mountain Climbers, 30-sec rest<\/li>\n\n\n\n<li>Squat Hold: 5 reps of 10 seconds each with 15 seconds rest<\/li>\n\n\n\n<li>45-sec Forearm Plank, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 9<\/strong><\/h4>\n\n\n\n<p> <strong>Do three rounds<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Half Burpees,  30-sec rest<\/li>\n\n\n\n<li>10 Floor IYT Raises, 30-sec rest<\/li>\n\n\n\n<li>10 Forward Lunges, 30-sec rest<\/li>\n\n\n\n<li>30-sec Jumping Jacks, 30-sec rest<\/li>\n\n\n\n<li>10 Kneeling Elbows Out Pushup, 45-sec rest<\/li>\n\n\n\n<li>15 Standard Squats, 45-sec rest<\/li>\n\n\n\n<li>15-sec Flutter Kicks, 30-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/bodyweight-hamstring-exercises#6_Single-Leg_Romanian_Deadlift\" target=\"_blank\" rel=\"noreferrer noopener\">Single-leg Deadlifts<\/a>, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 10 &#8211; Rest <\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 11 <\/strong><\/h4>\n\n\n\n<p> <strong>Do three rounds<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Jump Squats, 30-sec rest<\/li>\n\n\n\n<li>10 Superman Pull, 30-sec rest<\/li>\n\n\n\n<li>12 Floor Dips, 30-sec rest<\/li>\n\n\n\n<li>45-sec Forearm Plank, 30-sec rest<\/li>\n\n\n\n<li>10 Bodyweight Man Makers, 45-sec rest<\/li>\n\n\n\n<li>10 Glute Kickbacks, 30-sec rest<\/li>\n\n\n\n<li>10 Leg Raises, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 12<\/strong><\/h4>\n\n\n\n<p> <strong>Do three rounds<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Incline Pushups, 30-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/thefitnessphantom.com\/best-bodyweight-exercises-for-arms\/#Triceps_Extension_Pushup\" target=\"_blank\" rel=\"noreferrer noopener\">Tricep Extension Pushups<\/a> on Knees, 30-sec rest<\/li>\n\n\n\n<li>30-sec Mountain Climbers, 45-sec rest<\/li>\n\n\n\n<li>10 Split Jump Squats, 45-sec rest<\/li>\n\n\n\n<li>15 Reverse Crunches,  45-sec rest<\/li>\n\n\n\n<li>15-sec Forearm Side Plank each side, 30-sec rest<\/li>\n\n\n\n<li>15 Standing Calf Raises, 30-sec rest<\/li>\n\n\n\n<li>10 Glute Bridges, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 13<\/strong><\/h4>\n\n\n\n<p> <strong>Do three rounds<\/strong> <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Half Burpees, 30-sec rest<\/li>\n\n\n\n<li>10 Kneeling Archer push-ups, 30-sec rest<\/li>\n\n\n\n<li>10 Lateral Squats, 30-sec rest <\/li>\n\n\n\n<li>10 Floor IYT Raises, 30-sec rest<\/li>\n\n\n\n<li>30-sec Jumping Jacks, 45-sec rest<\/li>\n\n\n\n<li>10 Kneeling Triangle Push-ups, 45-sec rest<\/li>\n\n\n\n<li>10 Standard Squats, 45-sec rest<\/li>\n\n\n\n<li>10 Reverse Lunges, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 14 &#8211; Rest<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 15<\/strong><\/h4>\n\n\n\n<p><strong>Do three rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Superman Pull, 30-sec rest<\/li>\n\n\n\n<li>10 Kneeling Elbows Out Push-ups, 30-sec rest<\/li>\n\n\n\n<li>10 Split Jump Squat, 45-sec rest<\/li>\n\n\n\n<li>10 Kneeling Knuckle Pushups, 30-sec rest<\/li>\n\n\n\n<li>Squat Hold: 5 reps of 10 seconds each with 15 seconds rest<\/li>\n\n\n\n<li>10 Crunches, 30-sec rest<\/li>\n\n\n\n<li>60-sec Forearm Plank, 45-sec rest<\/li>\n\n\n\n<li>10 Single-leg Deadlifts, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 16<\/strong><\/h4>\n\n\n\n<p> <strong>Do three rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>15 Incline Push-ups, 30-sec rest<\/li>\n\n\n\n<li>10 Floor Dips, 30-sec rest<\/li>\n\n\n\n<li>30-sec Mountain Climbers, 45-sec rest<\/li>\n\n\n\n<li>10 Bodyweight Man Makers, 45-sec rest<\/li>\n\n\n\n<li>60-sec Forearm Side Plank, 45-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/youtu.be\/Y-pCyLvtKQY\" target=\"_blank\" rel=\"noreferrer noopener\">Kneeling archer push up<\/a>, 30-sec rest<\/li>\n\n\n\n<li>15 Standing Calf Raise, 30-sec rest<\/li>\n\n\n\n<li>10 Glute Bridge, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 17 <\/strong><\/h4>\n\n\n\n<p> <strong>Do four rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=c1M1wjeZOYY\" target=\"_blank\" rel=\"noreferrer noopener\">Full Burpees<\/a>, 45-sec rest<\/li>\n\n\n\n<li>15 Standard Squats, 45-sec rest<\/li>\n\n\n\n<li>30-sec Jumping Jacks, 45-sec rest<\/li>\n\n\n\n<li>10 Kneeling Triangle Pushup, 45-sec rest<\/li>\n\n\n\n<li>10 Reverse Lunges, 45-sec rest<\/li>\n\n\n\n<li>10 <a href=\"https:\/\/www.youtube.com\/watch?v=wcKyqAMqueQ\" target=\"_blank\" rel=\"noreferrer noopener\">Shoulder Taps<\/a>, 45-sec rest<\/li>\n\n\n\n<li>10 Floor IYT Raises, 45-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 18 &#8211; Rest <\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 19<\/strong><\/h4>\n\n\n\n<p> <strong>Do four rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees, 45-sec rest<\/li>\n\n\n\n<li>10 Shoulder Taps, 30-sec rest<\/li>\n\n\n\n<li>10 Jump Squats, 45-sec rest<\/li>\n\n\n\n<li>10 Standard Push-ups, 45-sec rest<\/li>\n\n\n\n<li>10 Superman Pull, 30-sec rest<\/li>\n\n\n\n<li>10 Glute Bridge, 30-sec rest<\/li>\n\n\n\n<li>60-sec Forearm Plank, 60-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 20<\/strong><\/h4>\n\n\n\n<p> <strong>Do four rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30-sec <span style=\"font-size: inherit;\">Mountain Climbers<\/span>, 30-sec rest<\/li>\n\n\n\n<li>15 Incline Pushup, 45-sec rest<\/li>\n\n\n\n<li>10 Split Jump Squat, 30-sec rest<\/li>\n\n\n\n<li>10 Floor IYT Raises, 45-sec rest<\/li>\n\n\n\n<li>10 Lateral Squat, 45-sec rest<\/li>\n\n\n\n<li>10 Kneeling Archer push-ups, 45-sec rest<\/li>\n\n\n\n<li>20-sec Forearm Side Plank each side, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading has-base-3-color has-text-color has-background\" style=\"background-color:#082601\"><strong>Day 21<\/strong><\/h4>\n\n\n\n<p> <strong>Do four rounds<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>10 Burpees, 60-sec rest<\/li>\n\n\n\n<li>10 Standard Pushup, 45-sec rest<\/li>\n\n\n\n<li>10 Forward Lunges, 45-sec rest<\/li>\n\n\n\n<li>12 Floor Dips, 45-sec rest<\/li>\n\n\n\n<li>10 Tabletop Crunches, 45-sec rest<\/li>\n\n\n\n<li>10 Superman Pull, 45-sec rest<\/li>\n\n\n\n<li>60-sec Forearm Plank, 30-sec rest<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>21 Day Home Workout Plan PDF<\/strong><\/h2>\n\n\n\n<p>You can download this free 21 day home workout plan PDF to use it offline whenever you like it.<\/p>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b42b85fc-993b-4a40-ae71-c6ad37a23765\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/21-day-home-workout-plan-PDF.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">No equipment 21 day home workout routine pdf<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/01\/21-day-home-workout-plan-PDF.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b42b85fc-993b-4a40-ae71-c6ad37a23765\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-css-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Frequently Asked Questions<\/strong><\/h2>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list \">\n<div id=\"faq-question-1642706333463\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">Can You Build Muscle in 21 Days?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>Not significant. <a href=\"https:\/\/thefitnessphantom.com\/10-important-benefits-of-bodyweight-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">Bodyweight exercises<\/a> are a great way to start your workout journey. They help you boost your strength and build muscles over time, but 21 days are not enough to see significant results.<\/p>\n<p>However, if you work out consistently for three weeks, you&#8217;ll feel stronger, fitter, and more productive than before.<br \/>Related: <a href=\"https:\/\/thefitnessphantom.com\/how-long-does-it-take-to-build-noticeable-muscle\" target=\"_blank\" rel=\"noreferrer noopener\">How Long Does It Take To Build Noticeable Muscle?<\/a><\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-1642706876879\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question \">What Time of Day Should I Work Out?<\/h3>\n<div class=\"rank-math-answer \">\n\n<p>The timing of the workout depends on you. <a href=\"https:\/\/thefitnessphantom.com\/whats-the-best-time-to-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Working out in the morning, evening, and afternoon has its own pros and cons<\/a>. So, you can work out at any time of day that suits you the most.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Alternate Home Workout Plans<\/strong><\/h2>\n\n\n\n<p>Once you complete the above 21 day home workout plan, you&#8217;ll feel stronger than before and be ready to challenge yourself further. You can follow one of the programs below.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/bodyweight-workout-plan-to-get-ripped\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Bodyweight Workout Plan to Get Ripped with PDF<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong><a href=\"https:\/\/thefitnessphantom.com\/calisthenics-full-body-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Calisthenics Full Body Workout, Routine, and PDF<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/beginner-dumbbell-workout-routine\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Beginner Dumbbell Workout Routine with Free PDF<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/full-body-workout-routine-for-beginners\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Full Body Gym Workout Routine for Beginners<\/strong><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>I&#8217;ve created a simple, effective, and easy-to-follow 21 day home workout plan with PDF for beginners that requires no equipment. So, if you want to build up your strength, gain muscles, and improve balance and flexibility at home, you can download this program. This workout program will help you develop a better physique and scale &#8230; <a title=\"The Best 21 Day Home Workout Plan w\/PDF\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/21-day-home-workout-plan-with-pdf\" aria-label=\"Read more about The Best 21 Day Home Workout Plan w\/PDF\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":6698,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[256,107],"tags":[106,381],"class_list":["post-6695","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-free-workout-plans","category-home-workout","tag-home-workout","tag-workout-routine"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6695","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=6695"}],"version-history":[{"count":3,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6695\/revisions"}],"predecessor-version":[{"id":18073,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/6695\/revisions\/18073"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/6698"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=6695"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=6695"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=6695"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}