10 Week No-Gym Home Workout Plan!

You want to lose weight, gain muscle and get fit without going to the gym?

Of course, it is possible. You do not need a gym because you can do it at your home. This article will give you a complete 10- week challenge workout plan that will help you achieve the body-shape you always wanted.

First of all, you should drink a lot of water, choose the right time of the day for exercise and do a regular exercising.

Here is the workout plan:

  • MONDAY
    MONDAY
    15 second plank, 35 jumping jacks. 25 second wall-sit. 10 butt-kicks, 20 squats, 25 crunches, 15 lunges, 10 sit-ups, 5 push-ups.
  • TUESDAY
    TUESDAY
    30 second plank, 10 jumping jacks, 45 second wall-sit, 20 butt-kicks, 10 squats, 20 crunches, 25 lunges, 35 sit-ups, 10 push-ups.
  • WEDNESDAY
    WEDNESDAY
    40 second plank, 50 jumping jacks, 35 second wall-sit, 25 butt-kicks, 15 squats, 30 crunches, 25 lunges, 30 sit-ups, 20 push-ups.
  • THURSDAY
    THURSDAY
    30 second plank, 25 jumping jacks, 60 second wall-sit, 35 butt-kicks, 35 squats, 20 crunches, 15 lunges, 50 sit-ups, 20 push-ups.
  • FRIDAY
    FRIDAY
    60 second plank, 55 jumping jack, 45 second wall-sits, 50 butt kicks, 25 squats, 30 crunches, 60 lunges, 40 sit-ups, 30 push-ups.
  • SATURDAY & SUNDAY
    SATURDAY & SUNDAY

Cardio Week

First: 30 seconds jogging and 30 sec. sprint x5

Second: 45 sec. jogging and 35 sec. sprint x6

Third: 1min. jogging and 45 sec. sprint x7

Fourth: 45 sec. jogging and 50 sec. sprint x8

Fifth: 30 sec. jogging and 55 sec. sprint x7

Sixth: 45 sec. jogging and 1 min. sprint x6

Seventh: 1 min. jogging and 65 sec. sprint x5

Eighth: 45 sec. jogging and 70 sec. sprint x6

Ninth: 30 sec. jogging and 75 sec. sprint x7

Tenth: 45 sec. jogging and 80 sec. sprint x8

How much is needed for an optimal weight loss?

The most suitable time is from 45 minutes to 1 hour but it greatly depends on the people and the weight they want to lose. Beginners should start with 50 minutes and gradually reach to 200 minutes.

Along with this workout plan practice some healthy diet in order to fight bloating and stay healthy.

Via: www.healthandlovepage.com

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