10 Week No-Gym Home Workout Plan

10 Week No-Gym Home Workout Plan

This mini arrangement for both women and men can help you lose weight and at the same time gain muscle mass. And the best thing is that it can be done in your home. You don’t need to go to the gym or use any special equipment.

Make sure that you drink minimum 2L of water a day and find an appropriate time to exercise on a daily basis.

To lose weight, you are supposed to exercise from 45-60 minutes on a daily basis. If you are a beginner, begin with a 50-minute workout, and steadily increase up to 200 minutes. Alongside with this workout arrangement practice some healthy diet in order to fight against bloating and stay healthy.

Image result for 10 Week No-Gym Home Workout Plan

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


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


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


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


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


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

You should be resting during the weekend.

Here is your weekly plan for cardio exercises:

  1. 0-second jog 30-second sprint, 3 (5x)
  2. 35-second sprint, 45-second jog (6x)
  3. 60-second jog45-second sprint, (7x)
  4. 50-second sprint, 45-second jog (8x)
  5. 30-second jog 55-second sprint, (7x)
  6. 60-second sprint, 45-second jog (6x)
  7. 60-second jog 65-second sprint, (5x)
  8. 70-second sprint, 45-second jog (6x)
  9. 75-second sprint, 30-second jog (7x)
  10. 45-second jog, 80-second sprint, (8x)
Sources and References: 1. 2.

Leave a Reply

Your email address will not be published.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