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 no gym home workout plan, you can lose weight and improve your body drastically 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:
The 10 week no gym home workout plan
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
- B**t-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
- B**t-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
- B**t-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
- B**t-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
- B**t-kicks: 50 reps
- Push-ups: 30 reps
SATURDAY and SUNDAY
- Rest!
You can start by doing just one cycle with the number of exercises shown above. As you progress you can add one to two cycles.
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. Here is a clean eating plan you can follow.
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 this 10 week home workout plan, start building your dream physique and watch your confidence grow!
How many sets?
I found this exact workout on Pinterest. It said two sets.
Wandered the same… guessing minimum 3 rounds of each circuit..?
I found this exact workout on Pinterest. It said two sets.
Should I be doing other workouts along side this ?
With the volume of this workout I don’t thing you’ll have the strength to do anymore work. But if you feel capable you can add 1-2 other types of workouts. Just be sure you don’t get overtrained.
One more set won’t hurt you.
I completed this training over 12 weeks, I ate clean and ensured that I had a huge salad every day for either my lunch or dinner, I was definitely always in a calorific deficit and I didn’t and STILL don’t eat anything after 5.45pm. Finally, I drink between 3 – 4 litres of water a day.
Each day I completed 5 sets, with 90 seconds rest between each set, and I also did 45 minutes of cardio 6 nights a week and on Sundays I completed a 1 hour stretch routine and rested for the rest of the day.
I lost a total of 46lbs and went from a size 16 to a small 10 (down 3 dress sizes) and I look and feel fabulous🙏🏽 X
Wow, 46lbs is absolutely amazing number. Almost unbelievable ! Thanks for sharing your results Margaret, keep up the great job you are doing !!
Help I can’t do sit ups, is there anythìng i can do instead?
You can do crunches or leg raises.
Margaret, I am curious what did you do for cardio? And CONGRATULATIONS on such an amazing success.
This is probably a stupid question but, when it calls for a “rep” , how many is that? 10 reps is = ?
Hi Dana, we’re not sure we understand your question. For every exercise the number of reps (repetitions) is written down.