10 WEEK NO-GYM “HOME WORKOUT PLAN”

If you want to lose weight, gain muscle or get fit then this 10 week no-gym home workout plan is something perfect for you. These mini-challenges you can do at your home and you don’t need any kind of equipment, just a little bit motivation.

WORKOUT PLAN INSTRUCTIONS:

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.

MONDAY

20 Squats
15 Second Plank
25 Crunches
35 Jumping Jacks
15 Lunges
25 Second Wall Sit
10 Sit Ups
10 Butt Kicks
5 Push Ups

TUESDAY

10 Squats
30 Second Plank
25 Crunches
10 Jumping Jacks
25 Lunges
45 Second Wall Sit
35 Sit Ups
20 Butt Kicks
10 Push Ups

WEDNESDAY

15 Squats
40 Second Plank
30 Crunches
50 Jumping Jacks
25 Lunges
35 Second Wall Sit
30 Sit Ups
25 Butt Kicks
10 Push Ups

THURSDAY

35 Squats
30 Second Plank
20 Crunches
25 Jumping Jacks
15 Lunges
60 Second Wall Sit
55 Sit Ups
35 Butt Kicks
20 Push Ups

FRIDAY

25 Squats
60 Second Plank
30 Crunches
55 Jumping Jacks
60 Lunges
45 Second Wall Sit
40 Sit Ups
50 Butt Kicks
30 Push Ups

SATURDAY AND SUNDAY

REST

CARDIO BY WEEK:

  1. 30-second sprint, 30-second jog (5x)
  2. 35-second sprint, 45-second jog (6x)
  3. 45-second sprint, 60-second jog (7x)
  4. 50-second sprint, 45-second jog (8x)
  5. 55-second sprint, 30-second jog (7x)
  6. 60-second sprint, 45-second jog (6x)
  7. 65-second sprint, 60-second jog (5x)
  8. 70-second sprint, 45-second jog (6x)
  9. 75-second sprint, 30-second jog (7x)
  10. 80-second sprint, 45-second jog (8x)

NOTE

Set a goal: Getting in shape doesn’t always mean losing weight, unless that’s your personal goal. A proper goal for you may be overall fitness and stamina, staying power, and to achieve that, you’ll exercise and keep your nutrition very lean and low in carbs, sugars and fats.

Drink water. Drink a 16 ounce glass of water with every meal and at least again during the day.

  • Do not try to work out every day of the week. You should have work in at least 2 rest days total. Give your body time to rest! Your resting time is essential.

If you want to lose weight, gain muscle or get fit then this 10 week no-gym home workout plan is something perfect for you. These mini-challenges you can do at your home and you don’t need any kind of equipment, just a little bit motivation.

Check Also

Are you desperately trying to diet to get beautiful legs? Actually, slimming legs and losing weight seem to be different things. On the surface of adipocytes, there is a "container" called a receptor. You open and close the door by opening and closing the container with a stimulus such as a hormone. Furthermore, there are two kinds of receptors, one storing and one releasing fat. In the case of a woman's lower body, there seem to be six receptors to store what one releases. 1 to 6! And cellulite occurs in places where such fat is stored, becoming more and more difficult to lose weight.

LEGS weight loss is different from losing weight! Is it? HOW TO GET Beautiful Legs?

Are you desperately trying to diet to get beautiful legs? Actually, slimming legs and losing weight …

Leave a Reply

Your email address will not be published. Required fields are marked *