10 Week No-Gym Home Workout Plan

For people who want to get fit, gain muscle and lose weight here we offer you a challenge workout plan for women and men. You have no need to visit a gym because you can do it at your home.

It is about a ten-week challenging workout plan that will help you to achieve the perfect body-shape that you have always wanted.

 

FOLLOW THESE STEPS:

At first, you should drink a lot of water or infused water. You should choose the right time of the day to exercise and of course to choose the start day. You should also have a regular exercising.

THIS IS THE TEN-WEEK WORKOUT PLAN:

–Monday:

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

-Tuesday:

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

-Wednesday:

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

-Thursday:

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

-Friday:

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

HOW MUCH OF EXERCISING IS IT ENOUGH TO LOSE SOME WEIGHT?

The perfect training should be 45 minutes to 1 hour, but it is different for different people and it depends on the weight you want to lose.
Shoot for more than three hours per week of exercising whenever you’d like to lose weight by moderate intensity workout. If you exercise and burn calories, you will be able to get away the minimum dose of 150 min. per week.
For the beginners it is recommended to start with fifty minutes and built gradually to 200 minutes.