10-week-no-gym-home-workout-plan


10 Week No-Gym Home Workout Plan

Do you want to lose weight as fast as possible without having to spend a ton of money on gym memberships, supplements and additional equipment? It sounds impossible but, believe us, it can be done. With this 10-week weight loss workout program, you can work out at home and get the body of your dreams in less than three months. There will be no magic pills and no impossible movements – all you need is this list of bodyweight exercises that you’re already familiar with, but with the right volume for maximum fat loss. Just make sure to exercise regularly and keep hydrating yourself all throughout the day and the results will surprise you!

Here’s what you have to do:

MONDAY

  • Squats: 20 reps
  • Plank: 15-second hold
  • Crunches: 25 reps
  • Jumping jacks: 35 reps
  • Lunges: 15 reps
  • Wall-sits: 25-second hold
  • Sit-ups: 10 reps
  • Butt-kicks: 10 reps
  • Push-ups: 5 reps

TUESDAY

  • Squats: 10 reps
  • Plank: 30-second hold
  • Crunches: 20 reps
  • Jumping jacks: 50
  • Lunges: 25
  • Wall-sits: 35-second hold
  • Sit-ups: 35 reps
  • Butt-kicks: 20 reps
  • Push-ups: 10 reps

WEDNESDAY

  • Squats: 15 reps
  • Plank: 40-second hold
  • Crunches: 30 reps
  • Jumping jacks: 50 reps
  • Lunges: 25 reps
  • Wall-sits: 35-second hold
  • Sit-ups: 30 reps
  • Butt-kicks: 25 reps
  • Push-ups: 10 reps

THURSDAY

  • Squats: 35 reps
  • Plank: 30-second hold
  • Crunches: 20 reps
  • Jumping jacks: 25 reps
  • Lunges: 15 reps
  • Wall-sit: 60-second hold
  • Sit-ups: 50 reps
  • Butt-kicks: 35 reps
  • Push-ups: 20 reps

FRIDAY

  • Squats: 25 reps
  • Plank: 60-second hold
  • Crunches: 30 reps
  • Jumping jacks: 55 reps
  • Lunges: 60 reps
  • Wall-sit: 45-second hold
  • Sit-ups: 40 reps
  • Butt-kicks: 50 reps
  • Push-ups: 30 reps

SATURDAY and SUNDAY

  • Rest!

Follow this program for 10 weeks and watch your belly fat melt away!

Also, there’s no need to starve yourself – a too big calorie deficit will only slow down your metabolism and stall your weight loss progress. Eat clean, whole foods that provide high amounts of protein, complex carbs and healthy fats, and make sure to drink plenty of water or infused water.

For even better results and faster fat loss, you can also include these cardio sessions in the 10-week program:

  • 1st week: 30-second sprint and 30-seconds jog, 5 times per week
  • 2nd week: 35-second sprint and 45-second jog, 6 times per week
  • 3rd week: 45-second sprint and 1-minute jog, 7 times per week
  • 4th week: 50-second sprint and 45-second jog, 8 times per week
  • 5th week: 55-second sprint and 30-second jog, 7 times per week
  • 6th week: 1-minute sprint and 45-second jog, 6 times per week
  • 7th week: 65-second sprint and 1-minute jog, 5 times per week
  • 8th week: 70-second sprint and 45-second jog, 6 times per week
  • 9th week: 75-second sprint and 30-second jog, 7 times per week
  • 10th week: 80-second sprint and 45-second jog, 8 times per week

Ideally, your workouts should last from 45 minutes to 1 hour, but don’t get too attached to this  – find out what works best for you and your goals and stick to it. If you have a lot of excess fat, feel free to up the volume and intensity to optimize your body’s fat-burning ability. Always schedule your workouts ahead so that you don’t skip a single one.

Remember, perfect bodies are the result of hard effort, dedication and a proper training plan. Now that you’re equipped with the right tools, start building your dream physique and watch your confidence grow!

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