With the help of this home workout plan, you will be able to lose surplus weight and gain muscle mass, regardless of whether you’re a female or male. The best thing about the plan is that you can do it in the comfort of your own home without having to spend money on gym memberships or additional workout equipment.

The No-Gym Home Workout Plan

First, it’s important to mention that you need to drink a lot of water and to exercise daily if you want to achieve optimal results. You will need to exercise 45 to 60 minutes daily if you want to lose weight. If you’re a beginner, you should begin with 50-minute workout and then increase the duration to 200 minutes. During the workout, you should also consume healthy foods in order to fight off bloating and to remain healthy. Now, let’s take a look at the workout in detail.

The 10-Week Workout Plan

Monday

20 squats

25-second wall-sits

15-second planks

5 push-ups

35 jumping jacks

25 crunches

15 lunges

10 sit-ups

10 butt kicks

Tuesday

10 squats

20 crunches

10 jumping jacks

10 push-ups

25 lunges

35 sit-ups

45-second wall-sits

30-second planks

20 butt kicks

Wednesday

15 squats

30 sit-ups

30 crunches

35-second wall-sits

50 jumping jacks

25 butt kicks

25 lunges

40-second planks

10 push-ups

Thursday

35 squats

20 crunches

15 lunges

30-second planks

50 sit-ups

60-second wall-sits

35 butt kicks

25 jumping jacks

20 push-ups

Friday

25 squats

40 sit-ups

60-second planks

30 push-ups

30 crunches

60 lunges

55 jumping jacks

45-second wall sits

50 butt kicks

Saturday

Rest

Sunday

Rest

Weekly Plan for Cardio

  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)
https://i2.wp.com/fitnfoods.net/wp-content/uploads/2017/06/10-week-no-gym-home-workout-plan.jpg?fit=700%2C393https://i2.wp.com/fitnfoods.net/wp-content/uploads/2017/06/10-week-no-gym-home-workout-plan.jpg?resize=150%2C150fitnfoodsFitness & Weight Loss
With the help of this home workout plan, you will be able to lose surplus weight and gain muscle mass, regardless of whether you’re a female or male. The best thing about the plan is that you can do it in the comfort of your own home without having...

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