12 Week Workout Plan Get Ridiculously Toned (Download PDF)

Transform Your Body in Just 12 Weeks
Popular Health
By Popular Health Staff

12 Week Workout Plan (Gym Not Required)

You will achieve amazing results by working out 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 Written & Video Instructions Along With Our Printable 12 Week Workout Plan & More!

  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

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. Learn how to eat healthy

  2. Pick healthier options for breakfast

  3. Don't stock junk food in the pantry

  4. Print 7 day keto meal plan & cheat sheet

  5. Eat plenty of fruit and vegetables to boost fiber intake

  6. Print the love handles workout below and do the workout

  7. Consume mostly water and cut down on alcohol

  8. Print healthy eating grocery list and shop smart

  9. Print meal plan template to keep you organized

  10. Prep your meals

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.


Here is a breakdown of your cardio workout week by week.

1st week: do 5 sets of a 30-second sprint followed by a 30-second jog. 2nd week: six sets of a 35-second sprint followed by a 45-second jog. 3rd week: seven sets of a 45-second sprint followed by a 60-second jog. 4th week: eight sets of a 50-second sprint followed by a 45-second jog. 5th week: seven sets of a 55-second sprint followed by a 30-second jog. 6th week: six sets of a 60-second sprint followed by a 45-second jog. 7th week: five sets of a 65-second sprint followed by a 60-second jog. 8th week: six sets of a 70-second sprint followed by a 45-second jog. 9th week: seven sets of a 75-second sprint followed by a 30-second jog. 10th week: eight sets of a 80-second sprint followed by a 45-second jog. 11th week: seven sets of a 85-second sprint followed by a 50-second jog. 12th week: eight sets of a 90-second sprint followed by a 55-second jog.

How To Do Squats Correctly

See VIDEO instructions on how to do a squat 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.

Tips for Effective Squats

Proper Foot Placement: Your feet should be shoulder-width apart or slightly wider. This stance provides a stable base and allows for optimal muscle engagement during the movement.

Keep Your Chest Up and Spine Neutral: As you lower into the squat, ensure that your chest remains lifted, and your spine stays in a neutral position. This helps in maintaining proper posture and protecting the back.

Push Through the Heels: When rising from the squat, push through your heels rather than the balls of your feet. This not only engages the glutes and hamstrings more effectively but also provides better stability.

How To Do Planks

See VIDEO instructions on how to do a plank correctly.

  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.

Tips for Effective Planks

Engage Core Muscles: The primary aim of a plank is to exercise muscles in your core. Ensure you're tightening your abdominal muscles throughout the exercise. This not only aids in muscle growth but also helps burn calories efficiently.

Maintain Proper Alignment: Your body should form a straight line from your head to your heels. Thi alignment ensures that you are engaging the upper body effectively without straining your neck or lower back.

Mix It Up: To optimize muscle growth and burn more calories, introduce variations like side planks or raised leg planks. This way, you challenge different muscle groups and prevent your routine from becoming monotonous.

How To Do Crunches

See VIDEO instructions on how to do a crunch correctly.

  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.

Tips For Effective Crunches

Warm Up Properly: Before diving into intense training with crunches, it's essential to warm up the body, especially the muscle group you're targeting. A proper warm-up prepares your core muscles for the exercise, reduces the risk of injury, and makes the workout more effective.

Focus on Muscle Engagement: For effective crunches, concentrate on the muscle group you're working on. Ensure you're engaging your core muscles through the motion. This focused engagement promotes muscle mass growth and helps you build muscle mass more efficiently, rather than simply going through the motions.

Combine With Fat-Burning Activities: While crunches are great for building muscle mass in the abdominal region, to reveal those muscles and lose fat, it's beneficial to combine your crunch routine with cardiovascular exercises. This combination ensures that, alongside your intense training for muscle growth, you're also burning off excess fat.

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.

Tips for Effective Jumping Jacks

Start Slowly for Complete Beginners: If you're a complete beginner, it's essential to ease into any exercise to avoid injury and ensure sustainability. Begin with a few sets of jumping jacks, gradually increasing the count over twelve weeks. This progression will help you adapt to the movement, build endurance, and work towards your fitness goals methodically.

Engage All Body Parts: Jumping jacks are a full-body workout. To get the most out of this exercise, ensure you're actively engaging all body parts, from your legs to your arms. This holistic engagement will not only improve your overall fitness level but also contribute to a more harmonious physique transformation.

Incorporate Adequate Rest Time: To optimize your workout and allow your body to recover, intersperse your sets of jumping jacks with rest periods. This downtime, depending on your fitness level, will help maintain the exercise's intensity and ensure you're achieving the desired cardiovascular and muscular benefits without overexerting yourself.

How To Do Lunges

See VIDEO instructions on how to do a lunge properly.

  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.

Tips for Effective Lunges

12 Week Body Transformation Plan: If you're aiming for a significant change in physique and strength, incorporate lunges in your program, such as the one we're offering. Starting with bodyweight lunges, gradually progress to adding resistance, increasing the weight as your strength improves over the weeks.

Utilize Adjustable Dumbbells: While lunges are effective as a bodyweight exercise, to amplify strength training and muscle engagement, integrate adjustable dumbbells into your routine. They allow for incremental weight increases, ensuring you can safely progress from lighter to heaving weights. Doing so optimizes muscle strength and growth.

Incorporate Other Fitness Equipment: If you're a member of a commercial gym, take advantage of the specialized equipment available. You can use barbells or resistance bands with your lunges to diversify your strength training.

How To Do A Wall Sit

See VIDEO instructions on how to do the wall sit exercise.

  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.

Tips for Effective Wall Sits

Leverage Body Weight: One of the primary benefits of wall sits is that they effectively utilize your body weight for resistance training. As you press your back against the wall and hold the seated position, you're harnessing the weight of your body to build strength in your legs and core.

Incorporate Heavier Weights: To intensify the challenge and further build strength, consider holding dumbbells in your hands or placing a weight plate on your lap during the wall sit. Gradually increasing to heavier weights over time will amplify the resistance, pushing your muscles to work harder and grow stronger.

Prioritize Recovery with Rest Days: Like all resistance training exercises, wall sits break down muscle fibers. To ensure these muscles rebuild stronger, you must incorporate your sessions with rest days.

How To Do Sit Ups

See VIDEO instructions on how to do sit ups correctly.

  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.

Tips for Effective Sit-Ups

Mind Your Reps and Body Part Engagement: Instead of focusing on high numbers, concentrate on the quality of each rep, ensuring proper engagement of the targeted body part. A well-executed sit-up will be more beneficial than multiple rushed repetitions.

Implement Progressive Overload: For noticeable muscular hypertrophy, consistently challenge your abdominals. As you become more comfortable with a set number of sit-ups, increase the reps or introduce weights to maintain a level of challenge.

Don't Skip Your Rest Day: Muscle strength and growth happens during recovery. After an intense session of sit-ups, give your abdominals a rest day to recover and repair.

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.

Tips for Effective Butt Kicks

Integrate Into This 12-Week Plan: Follow the butt kicks into this comprehensive "12 Week Body Transformation Workout Plan PDF". Consistently add the exercise into the routine as the, free PDF suggests, to aid in muscle building, particularly in the hamstrings.

Combine with Compound Movements: While butt kicks target specific muscles, pairing tem with compound movements like lunges and squats can amplify the muscle engagement and results. This combination ensures a well-rounded leg workout.

Utilize Cable Machines for Resistance: To add an extra layer of resistance and intensity to butt kicks, consider using cable machines. Attaching a cable to your ankle while performing the movement can provide constant tension, challenging your muscles further and aiding in building muscle mass.

How To Do Push Ups

See VIDEO instructions on how to do push ups correctly.

  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.

Tips for Effective Push-Ups

Relate to the Bench Press: Think of the exercise as the bodyweight equivalent of a bench press. Both exercises target similar muscle groups, like your biceps. Ensuring your hands are shoulder-width apart and our body is in a straight line can help you engage the same muscles as when performing a bench press, maximizing your strength gains.

Avoid a Bad Diet: Even the most effective routine can be hindered by a bad diet. Proper nutrition fuels your workouts and aids in recovery. Consuming a balanced diet with adequate protein and essential nutrients can enhance muscle strength and growth and ensure you reap the full benefits of the exercise.

Integrate Easy Cardio: After a set, consider incorporating a short burst of easy cardio such as jogging in place or jumping jacks. This combo can keep your heart rate up, providing both strength training and cardiovascular benefits in one workout session.

Why Sticking To A Workout Plan Matters

Following a workout routine is pivotal for a structured and consistent approach to physical fitness. Having a clearly outlined plan not only ensures that you remain dedicated to regular exercise, but it also provides a well-balanced training regimen.

Without such a routine, there's a risk of overemphasizing specific body parts or exercises and neglecting others. This can lead to imbalances in strength, flexibility, and muscle development.

Additionally, a structured routine aids in setting and tracking goals, making it easier to measure progress over time. It also minimizes the likelihood of plateauing since routines can be adjusted and intensified based on individual progress.

Lastly, having a routine can significantly boost motivation and commitment, as it offers a roadmap to achieving specific fitness milestones, ensuring that one's efforts are directed efficiently and effectively.




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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.

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