Get Ridiculously Toned With Our 12 Week Workout Plan (Download PDF)

12 Week Workout Plan

12 Week Workout Plan (Gym Not Required)

You will achieve amazing results by working at home with the 12 week workout plan.

Forget working out at the gym or being tied to a strict schedule. Do the workout in the privacy of your home anytime you want!

Scroll Below To See Tips, Full Instructions Along With Our Printable PDF For The 12 Week Workout Plan

How Much Can I Lose In 12 Weeks?

Losing 30 pounds in 12 weeks is a difficult and yet realistic goal. A healthy weight-loss rate is 1 to 2 pounds per week. By incorporating vigorous and consistent workouts into your daily routine and making specific eating adjustments, you can at least come close to losing 30 pounds in 12 weeks. source: LiveStrong

10 Tips To Get Amazing Results In 12 Weeks

1) Don’t skip breakfast

2) Eat healthy meals

3) Eat plenty of fruit and vegetables

4) Print the the 12 week workout below and do the workout

5) Drink plenty of water

6) Eat high fiber foods

7) Print our healthy eating grocery list and shop smart

8) Don’t stock junk food

9) Cut down on alcohol

10) Prep your meals

Workout Instructions

1) 9 exercises plus cardio plan for increased fat loss

2) Instructions on how to perform each exercise

3) Infographic with visual instructions to follow online

4) Print PDF available at the end of the infographic

12 Week Workout Plan Instructions

The 12-week workout plan incorporates a set of 9 exercises for Monday to Friday.

See below a breakdown of exercises.


  • 20 squats
  • 15 seconds plank
  • 25 crunches
  • 35 jumping jacks
  • 15 lunges
  • 25 seconds wall sit
  • 10 sit-ups
  • 10 butt kicks
  • 5 push ups


  • 10 squats
  • 30 seconds plank
  • 25 crunches
  • 10 jumping jacks
  • 25 lunges
  • 45 seconds wall sit
  • 35 sit-ups
  • 25 butt kicks
  • 10 pushups


  • 15 squats
  • 40 seconds plank
  • 30 crunches
  • 50 jumping jacks
  • 25 lunges
  • 35 seconds wall sit
  • 30 sit-ups
  • 25 butt kicks
  • 10 push ups


  • 35 squats
  • 30 seconds plank
  • 20 crunches
  • 25 jumping jacks
  • 15 lunges
  • 60 seconds wall sits
  • 55 sit-ups
  • 35 butt kicks
  • 20 push ups


  • 25 squats
  • 60 seconds plank
  • 30 crunches
  • 55 jumping jacks
  • 60 lunges
  • 45 seconds wall sit
  • 40 sit-ups
  • 50 butt kicks
  • 30 push ups

Saturday and Sunday are rest days. Repeat this circuit for 2-3 times, with 1 minute rest between series.

How To Do Squats Correctly

1) Stand with your feet hip width apart, with your arms down by your side.

2) Look straight ahead, squat down, and keep your knees in line with your feet.

3) For balance, raise your arms out in front of you as you lower into a squat.

4) Tighten your buttock and core and keep your spine neutral at all times.

5) Squat until your hip is lower than your knees and never let your knees go over your toes.

6) Pause then squeeze your glutes as you move back to the #1 position.

Squats Video Demonstration

See how to do a squat correctly VIDEO.

How To Do Planks

1) Get on a mat as if you are about to do a push up.

2) Your hands ought be slightly wider than your shoulder.

3) Bend your elbows with your forearms placed on the mat.

4) Tighten your abdominals and glutes while keeping your body in a straight line.

5) Hold this position with toes pressed into the floor for the set time.

Plank Exercise Video Demonstration

See how to do a plank correctly VIDEO.

How To Do Crunches

1) Lie flat on a mat on your back, with knees bent and feet on the floor, hip width apart.

2) Place your hands behind your head. Do not pull your head up or lock your fingers.

3) Place your elbows to the side and push the small of your back into the floor to pull in your abs.

4)  Tilt your chin slightly up, leaving a few inches of space between the chin and chest.

5) Roll your shoulders off the floor and pull in your abs.

6) Keep your lower back on the floor and lift your shoulders about 4 inches.

7) Hold for a moment at the top then slowly lower back down.

Crunch Exercise Video Demonstration

See how to do a crunch correctly VIDEO.

How To Do Jumping Jacks

1) Stand and stretch your legs and arms.

2) Place your hands down by your side and stand with your feet together.

3) Slightly bend your knees, jump up and raise your arms above your head.

4) Reverse the motion by jumping back to the starting position.

How To Do Lunges

1) Keep your upper body straight, with your shoulders back, relaxed and chin up with your abs tight.

2) Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

3) Push back up to the starting position.

How To Do A Wall Sit

1) Place your back, shoulders and head against a wall.

2) Your feet should be flat on the ground, hip width apart.

3) Now slowly slide your back down the wall until your hips and knees bend at a 90 degree angle.

4) Hold for the required amount of time indicated for the 12 week workout plan.

5) Straighten your legs slowly as you return to a standing position against the wall.

How To Do Sit Ups

1) Lie on a mat on your back with your knees bent and feet flat on the floor.

2) Place your finger tips behind your ears and your elbows out to the side.

3) Tighten your abdominals, raise your body up towards your knees, and shoulders should be lifted off the floor.

4) Keep you head looking straight and your chin should not be placed on the chest.

5) Roll back down to the starting position.

How To Do Butt Kicks

Stand straight and bring one heel off the floor towards your glute. The opposite hand should comes up towards you shoulder like running arms, then switch to the other side.

How To Do Push Ups

1) Place your hands flat on a mat with arms straight and abs tight, while holding your body in a plank position.

2) Place your knees on the mat or keep your legs straight.

3) Lower your body to the floor with your chest a few inches away from the floor.

4) Push your torso back up until your arms lock.

5) Repeat the exercise.

Push Up Video Demonstration

See how to do push ups correctly VIDEO.


Print PDF Below

Download PDFDownload PDF


Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend.

Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins.


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Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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