10 Week No-Gym Home Workout Plan

This mini-plan for men and women can help in weight loss and gaining muscle mass. 

What is so good about this plan, is that it can be done in the comfort of your own home. There will be no need to go to a gym or utilize special gym equipment. Be sure to drink plenty of water and find time to exercise daily. 

In order to lose weight, you must exercise 45-60 minutes each day, If you are a beginner, begin with a 50 minute workout, and gradually work your way to 200 minutes. With this workout plan, eat healthy foods in order to prevent bloating and to maintain good health. 

Here is the 10-week plan you need to follow:

Monday: Twenty squats; twenty-five-second wall-sit; fifteen seconds plank; five push-ups; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks


Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty seconds plank; twenty butt-kicks


Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall-sit; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second plank; and ten push-ups


Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank; fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups


Twenty-five squats; forty sit-ups; sixty-second plank; thirty push-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks

It is important that you rest during the weekend.

Weekly plan for cardio workout:

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)

originally posted at healthyfoodhouse

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10 Week No-Gym Home Workout Plan 10 Week No-Gym Home Workout Plan Reviewed by Jamm Real on 20:09:00 Rating: 5
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