Ready to transform your body and boost your health? This 12-week home workout plan is your ticket to success.
Using just dumbbells and a resistance band, you’ll tackle upper body, lower body, full body, cardio, and core workouts.
We break down each week in detail, providing day-by-day instructions for every exercise.
Perfect for all fitness levels, this plan gradually increases intensity, ensuring you stay challenged and motivated throughout your weight loss journey.
What You Need to Know
Before we dive in, here’s the lowdown on what you’re getting into:
- This plan is for 5 days a week
- You’ll need some dumbbells and a resistance band
- We’ve got exercises for all fitness levels
- The goal? Helping you shed those extra pounds!
How to Use This Plan
Each week, you’ll do five workouts:
- Upper body
- Lower body
- Full body
- Cardio
- Core and flexibility
Don’t worry if some exercises seem tough at first. Start with what feels right for you and work your way up.
Remember, the key to weight loss is consistency, so stick with it!
Week-by-Week Breakdown
Week 1-4: Building Your Foundation
Upper Body Day
- Push-ups (or wall push-ups for beginners): 3 sets of 8-12 reps
- Dumbbell rows: 3 sets of 10-15 reps each arm
- Resistance band bicep curls: 3 sets of 12-15 reps
- Tricep dips using a chair: 3 sets of 10-12 reps
- Shoulder press with dumbbells: 3 sets of 10-12 reps
Lower Body Day
- Bodyweight squats: 3 sets of 15-20 reps
- Lunges: 3 sets of 10-12 reps each leg
- Glute bridges: 3 sets of 15-20 reps
- Calf raises: 3 sets of 20 reps
- Resistance band leg press (lying on your back): 3 sets of 15-20 reps
Full Body Day
- Burpees (without the push-up for beginners): 3 sets of 10 reps
- Dumbbell squat to overhead press: 3 sets of 12-15 reps
- Resistance band rows: 3 sets of 12-15 reps
- Mountain climbers: 3 sets of 30 seconds
- Plank holds: 3 sets of 30 seconds
Cardio Day
- Jumping jacks: 30 seconds
- High knees: 30 seconds
- Butt kicks: 30 seconds
- Squat jumps: 30 seconds
- Rest for 1 minute
- Repeat this circuit 5 times
Core and Flexibility Day
- Crunches: 3 sets of 15-20 reps
- Russian twists with a dumbbell: 3 sets of 20 total twists
- Leg raises: 3 sets of 12-15 reps
- Superman holds: 3 sets of 30 seconds
- Stretching: Hold each stretch for 30 seconds
- Hamstring stretch
- Quad stretch
- Chest stretch
- Tricep stretch
- Child’s pose
Week 5-8: Stepping It Up
Now that you’ve got the basics down, let’s kick things up a notch!
Upper Body Day
- Push-ups (try regular if you’ve been doing wall push-ups): 3 sets of 10-15 reps
- Dumbbell chest press: 3 sets of 12-15 reps
- Resistance band pull-aparts: 3 sets of 15-20 reps
- Dumbbell lateral raises: 3 sets of 12-15 reps
- Close-grip push-ups for triceps: 3 sets of 8-12 reps
Lower Body Day
- Goblet squats with a dumbbell: 3 sets of 12-15 reps
- Romanian deadlifts with dumbbells: 3 sets of 10-12 reps
- Step-ups onto a sturdy chair: 3 sets of 10-12 reps each leg
- Resistance band monster walks: 3 sets of 20 steps each direction
- Wall sits: 3 sets of 30-45 seconds
Full Body Day
- Thrusters (squat to overhead press with dumbbells): 3 sets of 12-15 reps
- Renegade rows: 3 sets of 10-12 reps each arm
- Plank to downward dog: 3 sets of 10 reps
- Resistance band woodchoppers: 3 sets of 12-15 reps each side
- Burpees with push-up: 3 sets of 10 reps
Cardio Day
- Jump rope (or simulate if you don’t have a rope): 45 seconds
- Mountain climbers: 45 seconds
- Squat jumps: 45 seconds
- Plank jacks: 45 seconds
- Rest for 1 minute
- Repeat this circuit 5 times
Core and Flexibility Day
- Bicycle crunches: 3 sets of 20-25 reps
- Plank with alternating leg lifts: 3 sets of 20 total lifts
- Side plank holds: 3 sets of 30 seconds each side
- Resistance band woodchoppers: 3 sets of 12-15 reps each side
- Yoga flow: Hold each pose for 5 breaths
- Downward dog
- Warrior I
- Warrior II
- Triangle pose
- Tree pose
Week 9-12: The Home Stretch
You’re in the final stretch! Let’s make these last few weeks count.
Upper Body Day
- Incline push-ups (feet elevated on a chair): 3 sets of 12-15 reps
- Resistance band pull-downs: 3 sets of 15-20 reps
- Dumbbell flyes: 3 sets of 12-15 reps
- Resistance band face pulls: 3 sets of 15-20 reps
- Diamond push-ups: 3 sets of 8-12 reps
Lower Body Day
- Bulgarian split squats: 3 sets of 10-12 reps each leg
- Single-leg deadlifts with a dumbbell: 3 sets of 10-12 reps each leg
- Resistance band hip thrusts: 3 sets of 15-20 reps
- Lateral lunges: 3 sets of 10-12 reps each side
- Jump squats: 3 sets of 15 reps
Full Body Day
- Man-makers (burpee to renegade row to thruster): 3 sets of 8-10 reps
- Turkish get-ups: 3 sets of 5 reps each side
- Resistance band pull-throughs: 3 sets of 12-15 reps
- Plank to push-up: 3 sets of 10 reps
- Dumbbell Russian twists: 3 sets of 20 total twists
Cardio Day
- Tabata-style workout (20 seconds work, 10 seconds rest for each exercise):
- High knees
- Jumping lunges
- Mountain climbers
- Burpees
- Rest for 1 minute
- Repeat this circuit 4 times
Core and Flexibility Day
- Hollow body holds: 3 sets of 30-45 seconds
- V-ups: 3 sets of 12-15 reps
- Plank knee-to-elbow: 3 sets of 10 reps each side
- Resistance band pallof press: 3 sets of 12-15 reps each side
- Pilates-inspired routine:
- The hundred: 3 sets of 30 seconds
- Roll-ups: 3 sets of 10 reps
- Single-leg circles: 3 sets of 10 circles each leg
- Saw stretch: 3 sets of 10 reps
Detailed Breakdown: Week 1
Day 1: Upper Body
Warm-up (5 minutes)
- Arm circles: 30 seconds forward, 30 seconds backward
- Shoulder rolls: 30 seconds forward, 30 seconds backward
- Wall arm slides: 1 minute
- Jumping jacks: 2 minutes
Main Workout
1. Push-ups (or wall push-ups for beginners): 3 sets of 8-12 reps
- Stand facing a wall, place your hands against it at shoulder height
- Lean in, bending your elbows to bring your chest towards the wall
- Push back to the starting position
- As you get stronger, move to knee push-ups, then full push-ups
2. Dumbbell rows: 3 sets of 10-15 reps each arm
- Choose a light to moderate weight dumbbell
- Place your left knee and hand on a bench or sturdy chair
- Hold the dumbbell in your right hand, arm fully extended
- Pull the dumbbell up to your chest, keeping your elbow close to your body
- Lower it back down with control
- Complete all reps, then switch sides
3. Resistance band bicep curls: 3 sets of 12-15 reps
- Stand on the middle of the resistance band with feet shoulder-width apart
- Hold the ends of the band in each hand, palms facing forward
- Keeping your upper arms still, curl your hands towards your shoulders
- Slowly lower back down
4. Tricep dips using a chair: 3 sets of 10-12 reps
- Sit on the edge of a sturdy chair with your hands gripping the edge on either side of your hips
- Slide your butt off the chair, supporting your weight with your arms
- Lower your body by bending your elbows (about 90 degrees)
- Push back up to straighten your arms
- Keep your back close to the chair throughout the movement
5. Shoulder press with dumbbells: 3 sets of 10-12 reps
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height
- Palms should be facing forward
- Press the dumbbells overhead until your arms are fully extended
- Slowly lower them back to shoulder height
Cool-down (5 minutes)
- Overhead arm stretch: 30 seconds each arm
- Cross-body arm stretch: 30 seconds each arm
- Chest stretch: 30 seconds
- Upper back stretch: 30 seconds
- Neck rolls: 1 minute
Day 2: Lower Body
Warm-up (5 minutes)
- Marching in place: 1 minute
- Leg swings: 30 seconds each leg
- Ankle rotations: 30 seconds each ankle
- Bodyweight squats: 1 minute
- High knees: 1 minute
Main Workout
1. Bodyweight squats: 3 sets of 15-20 reps
- Stand with feet shoulder-width apart
- Lower your body as if sitting back into a chair, keeping your chest up
- Go as low as comfortable, aiming for thighs parallel to the ground
- Push through your heels to stand back up
2. Lunges: 3 sets of 10-12 reps each leg
- Stand with feet hip-width apart
- Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees
- Front knee should be directly above your ankle, back knee hovering just above the ground
- Push back to starting position
- Alternate legs with each rep
3. Glute bridges: 3 sets of 15-20 reps
- Lie on your back with knees bent, feet flat on the floor hip-width apart
- Lift your hips up towards the ceiling, squeezing your glutes at the top
- Lower back down with control
4. Calf raises: 3 sets of 20 reps
- Stand with feet hip-width apart, near a wall for balance if needed
- Raise your heels off the ground, standing on your toes
- Lower back down with control
5. Resistance band leg press (lying on your back): 3 sets of 15-20 reps
- Lie on your back, loop the resistance band around your feet
- Hold the ends of the band with your hands, keeping elbows on the ground
- Bend your knees towards your chest
- Press your feet away from your body, straightening your legs
- Slowly return to the starting position
Cool-down (5 minutes)
- Standing quad stretch: 30 seconds each leg
- Hamstring stretch: 30 seconds each leg
- Calf stretch: 30 seconds each leg
- Hip flexor stretch: 30 seconds each side
- Child’s pose: 1 minute
Day 3: Full Body
Warm-up (5 minutes)
- Jogging in place: 1 minute
- Arm circles: 30 seconds forward, 30 seconds backward
- Torso twists: 1 minute
- High knees: 1 minute
- Butt kicks: 1 minute
Main Workout
1. Burpees (without the push-up for beginners): 3 sets of 10 reps
- Stand with feet shoulder-width apart
- Lower your body into a squat, placing your hands on the floor
- Kick your legs back into a plank position
- Immediately jump your feet back to your hands
- Stand up and jump with your arms raised
- For beginners, step back instead of jumping and omit the final jump
2. Dumbbell squat to overhead press: 3 sets of 12-15 reps
- Hold dumbbells at shoulder height, feet shoulder-width apart
- Lower into a squat
- As you stand, press the dumbbells overhead
- Lower the weights back to your shoulders as you squat again
3. Resistance band rows: 3 sets of 12-15 reps
- Secure the resistance band to a sturdy object at chest height
- Step back until you feel tension in the band
- Pull the band towards your chest, squeezing your shoulder blades together
- Slowly return to the starting position
4. Mountain climbers: 3 sets of 30 seconds
- Start in a push-up position
- Alternately bring each knee towards your chest in a running motion
- Keep your core tight and back straight
5. Plank holds: 3 sets of 30 seconds
- Start in a push-up position or on your forearms
- Keep your body in a straight line from head to heels
- Engage your core and hold the position
Cool-down (5 minutes)
- Cat-cow stretch: 1 minute
- Downward dog: 1 minute
- Cobra stretch: 30 seconds
- Child’s pose: 1 minute
- Standing forward fold: 1 minute
Day 4: Cardio
Warm-up (5 minutes)
- Marching in place: 1 minute
- Arm swings: 1 minute
- Leg swings: 30 seconds each leg
- High knees: 1 minute
- Butt kicks: 1 minute
Main Workout
Repeat this circuit 5 times:
- Jumping jacks: 30 seconds
- High knees: 30 seconds
- Butt kicks: 30 seconds
- Squat jumps: 30 seconds
- Rest for 1 minute
Cool-down (5 minutes)
- Walk in place: 2 minutes
- Quad stretch: 30 seconds each leg
- Hamstring stretch: 30 seconds each leg
- Shoulder rolls: 30 seconds forward, 30 seconds backward
Day 5: Core and Flexibility
Warm-up (5 minutes)
- Torso twists: 1 minute
- Arm circles: 30 seconds forward, 30 seconds backward
- Hip rotations: 30 seconds each direction
- Cat-cow stretch: 1 minute
- Knee-to-chest stretch: 30 seconds each leg
Main Workout
1. Crunches: 3 sets of 15-20 reps
- Lie on your back with knees bent, feet flat on the floor
- Place your hands behind your head, elbows pointed out
- Lift your shoulders off the ground, bringing your chest towards your knees
- Lower back down with control
2. Russian twists with a dumbbell: 3 sets of 20 total twists
- Sit on the floor with knees bent, feet lifted slightly off the ground
- Hold a dumbbell with both hands in front of your chest
- Lean back slightly, keeping your back straight
- Twist your torso to the right, then to the left, touching the dumbbell to the ground on each side
3. Leg raises: 3 sets of 12-15 reps
- Lie on your back with legs straight and hands by your sides
- Keeping your legs straight, lift them up towards the ceiling
- Slowly lower them back down, stopping just before they touch the ground
4. Superman holds: 3 sets of 30 seconds
- Lie face down with arms extended in front of you
- Lift your arms, legs, and chest off the ground
- Hold this position, then lower back down
Stretching
Hold each stretch for 30 seconds:
- Hamstring stretch
- Quad stretch
- Chest stretch
- Tricep stretch
- Child’s pose
Tips for Success
Stay Hydrated: Drink plenty of water before, during, and after your workouts. Aim for at least 8 glasses a day.
Warm Up and Cool Down: Always start with a 5-minute warm-up to prepare your body and end with a 5-minute cool-down to gradually lower your heart rate.
Listen to Your Body: If something hurts (not just burns), stop and rest. It’s okay to take a break or modify an exercise.
Progress Gradually: If an exercise gets too easy, try to do more reps or use heavier weights. But don’t rush it – slow and steady wins the race!
Rest Days Are Important: Use your two off days for active recovery like walking or gentle stretching. This helps your muscles recover and prevents burnout.
Fuel Your Body: Eat a balanced diet with plenty of protein, fruits, and veggies to support your workouts and weight loss goals. Don’t forget to eat something light before your workout and refuel after.
Track Your Progress: Take measurements and photos at the start and every few weeks to see how far you’ve come. Sometimes the scale doesn’t tell the whole story!
Stay Motivated: Find a workout buddy or join online fitness communities for support and motivation. Share your goals and celebrate your victories, big and small.
Be Patient: Remember, sustainable weight loss takes time. Stick with it, and you’ll see results. It’s not just about losing weight, but building a healthier lifestyle.
Celebrate Small Wins: Did you do your first full push-up? Awesome! Held a plank longer than ever? You rock! Celebrate these victories to keep yourself motivated.
Modifications and Progressions
For Beginners
- Start with bodyweight exercises before adding weights
- Do push-ups against a wall or on your knees
- For any exercise, do fewer reps or sets if needed
- Take longer rest periods between sets
- Focus on form rather than speed or number of reps
For Advanced Exercisers
- Add more weight to dumbbell exercises
- Increase the number of reps or sets
- Shorten rest periods between sets
- Try more challenging variations (e.g., one-legged squats instead of regular squats)
- Add plyometric moves to your cardio days (e.g., box jumps, burpee tuck jumps)
Conclusion
Congrats on making it through the 12-week plan! Remember, this is just the beginning of your fitness journey.
Don’t forget to check with your doctor before starting any new exercise program, especially if you have any health concerns or injuries. Here’s to a healthier, stronger you – right from the comfort of your own home!
Keep up the great work, and remember – every step forward is a step towards a healthier you!
