10 Week No-Gym Home Workout Plan

Do you want to lose weight or shape your body, but you need to do this inside the comfort of your house? Good news then, we have the solution for you! This effective 10-week workout plan can be done at home and will get you the results that you want.

First thing first, you need to promise yourself you will keep this challenge and don’t miss any step or day from your workout. Also, make sure you choose the righ time for you to do the exercises every day. Keep in mind to drink lots of water daily!

 

10 Week Workout Plan

 

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

20 crunches

10 jumping jacks

25 lunges

45-second wall-sit

35 sit-ups

20 butt-kicks

10 push ups

 

Wednesday

 

15squats

40-second plank

30 crunches

50 jumping jacks

25 lunges

35-second wall-sit

30 sit-ups

20 butt-kicks

10 push ups

 

Thursday

 

35 squats

30-second plank

20 crunches

25 jumping jacks

15 lunges

60-second wall-sit

50 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 day

Cardio- by week:

1st- Thirty sec. sprint and thirty sec. jog /5x;
2nd- 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;

4th-50 sec. sprint and 45 sec. jog /8x;
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x

 

You will definitely lose some weight and start reshaping your body with this 10-week workout plan. Whenever you will feel pain or tiredness, just stop and you will do better the next day. Also, keep in mind to eat healthy while following this plan so you can see the best results!