This is a sample workout for anyone interested in getting generally fit, losing weight and gaining muscle. It’s a challenging workout program tailored for both men and women alike.
And the best part for those who don’t want to work out out in a crowded gym is that they can do this workout in the comfort of their home with no fancy equipment needed whatsoever.
What follows is the 10-Week Home Workout Challenge that will help you on your quest to building your perfect body.
First, the following steps are taken into consideration:
- Drinking plenty of water is an absolute must. You could also start with infused water in the beginning.
- Decide the exact time of day in which you will do the workout.
- Decide the start date and begin the challenge.
- Exercise regularly with no exception.
Exercises:
Plank
– Get down on the floor. Extend your legs and place your elbows just under your shoulders. Your elbows and toes should be used to support your weight.
– Squeeze your core and glutes to generate tension throughout your body. Imagine tugging your belly button into your back.
– Keep your lats, rhomboids, and low back tense. Keep your pelvis from drooping or your butt from rising; instead, your back should form a straight line.
– Maintain a neutral neck position by keeping your gaze face down.
– Squeeze your abs and glutes to maintain tension until you are unable to maintain your posture.
Wall sit
– Place your back up against a sturdy wall. Keep your feet hip-width apart and your toes pointed forward.
– Walk your feet out in front of you with your back to the wall. Allow your back to slide down the wall while bending your knees.
– Try stepping out one step if you’re a novice (until your thighs are at a 45-degree angle to the floor). Take two or three steps to sit deeper, being careful not to let your knees go beyond your toes.
– Depending on your skill level and desired level of difficulty, hold your squat for five seconds or up to one minute. Make sure your heels, not your toes, are where you feel your weight.
Squats
The squat has been dubbed “the king of all exercises” by many due to its indisputable capacity to increase muscle strength and speed more quickly than other common compound exercises. As a result, both professional athletes and regular gym patrons use the squat in their training regimens.
This exercise is actually used by athletes in every sport and discipline to strengthen their core, tone their legs and abs, and enhance their overall performance. Here’s how to do bodyweight squats.
Push ups
When performed correctly, the push-up can be highly challenging on your body, testing the strength of even the fittest people. It will target your chest, triceps, shoulders and core. Here’e how to master the push up.
Lunges
Lunges develop flexibility, particularly in the hips, strengthen the lower body and core, and enhance balance. This adaptable workout helps correct muscular imbalances, increases strength for everyday activities like walking and jogging, and can be tailored for all fitness levels. Here’s how to do them.
Crunches
Similar to a sit-up but with a smaller range of motion, crunches are a classic abdominal exercise. Because the exercise pushes your abdominal muscles against the force of gravity and your own body weight, they are regarded as a type of resistance training. Here’s ab crunch complete guide.
B*tt kicks
This simple plyometric exercise is a great way to warm up your quads and hamstrings and also a great cardio exercise that will increase your heart rate if done at a higher pace. Here’s how to do it.
Sit Ups
To do them properly, lie on your back with your feet on the floor and your knees bent. Then, use your abs to raise your chest toward your knees. Maintaining control over your movement, exhale as you lift and inhale as you gradually return to the starting position.
Jumping Jacks
Jumping jacks, sometimes referred to as star jumps, are a calisthenics exercise that works all of your body’s muscular groups with your bodyweight.
Standing tall and keeping your hands at your sides, execute jumping jacks. Lift your arms laterally above your head and jump vertically while spreading your feet somewhat wider than shoulder-width apart.
The 10 Week Home Workout Program:
Monday
- 15 seconds plank
- 25 seconds wall sit
- 20 squats
- 15 lunges
- 5 push-ups *
- 25 crunches
- 10 butt kicks
- 10 sit-ups
- 35 jumping jacks
Tuesday
- 10 jumping jacks
- 20 butt kicks
- 30 seconds plank
- 10 push-ups *
- 25 crunches
- 10 squats
- 35 sit-ups
- 25 lunges
- 45 seconds wall sit
Wednesday
- 50 jumping jacks
- 15 squats
- 10 push-ups *
- 30 sit-ups
- 40 seconds plank
- 30 crunches
- 25 butt kicks
- 25 lunges
- 35 second wall sit
Thursday
- 15 lunges
- 20 push-ups *
- 35 squats
- 35 butt kicks
- 30 second plank
- 60 seconds wall sit
- 20 crunches
- 55 sit-ups
- 25 jumping jacks
Friday
- 40 sit ups
- 25 squats
- 55 jumping jacks
- 50 butt kicks
- 60 seconds plank
- 60 lunges
- 30 crunches
- 30 push ups
- 55 jumping jacks
- 45 seconds wall sit
Saturday/Sunday
OFF Days
Cardio (by week)
- 30 second sprint, 30 second jog (5x)
- 35 second sprint, 45 second jog (6x)
- 45 second sprint, 60 second jog (7x)
- 50 second sprint, 45 second jog (8x)
- 55 second sprint, 30 second jog (7x)
- 60 second sprint, 45 second jog (6x)
- 65 second sprint, 60 second jog (5x)
- 70 second sprint, 45 second jog (6x)
- 75 second sprint, 30 second jog (7x)
- 80 second sprint, 45 second jog (8x)
* To make the pushups harder, you can do incline pushups with your feet on a chair.
How much time do I need to train in order to lose weight?
The most commonly parroted answer is within the range of 40-60 minutes, but this is entirely subjective and varies greatly from person to person. In the end, it really depends on what your weight loss target is.
If your principal aim is to lose weight, than you spend at 3 hours per week by exercising with a moderate intensity while keep all the other exercise variables consistent throughout the week. If you are already steadily burning calories and train consistently, you can still get results by exercising for at least 150 minutes per week.
If you are entirely new to the fitness thing, you can begin by exercising 50 minutes per week and you can steadily build up to 200 minutes.
Related:
10 Week No-Gym Home Workout Plan
At-Home Bodyweight Circuit Workout
8 Bodyweight Exercises That Will Help You Transform Your Body and Burn Fat
Going to try this sooN!