10 Week No-Gym Home Workout Plan!

Regular exercise is vital for the maintenance of optimal overall health, and it offers countless benefits. Yet, the hard part is to start.

We will suggest a 10-week plan for exercising on a daily basis, that will help you burn fat, build muscle mass, and boost health.

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:

10 Week No-Gym Home Workout Plan!

  • Monday

– squats (20)
– wall sit (25 seconds)
– plank (15 seconds)
– push-ups (5)
– jumping jacks (35)
– crunches (25)
– lunges (15)
– sit ups (10)
– butt kicks (10)

  • Tuesday

– squats (10)
– crunches (20)
– jumping jacks (10)
– push-ups (10)
– lunges (25)
– sit ups (35)
– wall sit (15 seconds)
– plank (30 seconds)
– butt kicks (20)

  • Wednesday

– squats (15)
– sit ups (30)
– crunches (30)
– wall sit (35 seconds)
– jumping jacks (50)
– butt kicks (25)
– lunges (25)
– plank (40 seconds)
– push-ups (10)

  • Thursday

– squats (35)
– crunches (20)
– lunges (15)
– plank (30 seconds)
– sit ups (50)
– wall sit (60 seconds)
– butt kicks (35)
– jumping jacks (25)
– push-ups (20)

  • Friday

– squats (25)
– sit ups (40)
– plank (60 seconds)
– push-ups (30)
– crunches (30)
– lunges (60)
– jumping jacks (55)
– wall sits (45 seconds)
– butt kicks (50)

  • Cardio

    – first week – 30 second sprint, 30-second jog (repeat five times)

    – second week – 35-second sprint, 45-second jog (repeat six times)

    – third week – 45-second spring, 60-second jog (repeat seven times)
    – fourth week – 50-second sprint, 45-second jog (repeat eight times)
    – fifth week – 55-second sprint, 30-second jog (repeat seven times)
    – sixth week – 60-second sprint, 45-second jog (repeat six times)
    – seventh week – 65-second sprint, 60-second jog (repeat five times)
    – eighth week – 70-second sprint, 45-second jog (repeat six times)
    – ninth week – 75-second sprint, 30-second jog (repeat seven times)
    – tenth week – 80-second sprint, 45-second jog (repeat eight times)

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

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