10 Week No-Gym Home Workout Plan

If you want to lose weight, gain muscle or get fit then this 10 week no-gym home workout plan is something perfect for you. These mini-challenges you can do at your home and you don’t need any kind of equipment, just a little bit motivation.

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10 Week No-Gym Home Workout Plan:

Monday

  • 20 Squats
  • 15 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

Tuesday

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

Wednesday

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

Thursday

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

Friday

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

Sat/Sun

  • REST

Cardio (by week)

  1. 30 second sprint, 30 second jog (5x)
  2. 35 second sprint, 45 second jog (6x)
  3. 45 second sprint, 60 second jog (7x)
  4. 50 second sprint, 45 second jog (8x)
  5. 55 second sprint, 30 second jog (7x)
  6. 60 second sprint, 45 second jog (6x)
  7. 65 second sprint, 60 second jog (5x)
  8. 70 second sprint, 45 second jog (6x)
  9. 75 second sprint, 30 second jog (7x)
  10. 80 second sprint, 45 second jog (8x)

How much exercise is enough to lose weight?

A perfect training should be at least 45 to 60 minutes, but this changes from person to person and it depends on how much weight you want to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, then start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

  • Drink plenty of Water or infused water could just be the best beginning.
  • Choose the time of day you will exercise.
  • Choose a start date and get going.
  • Regular exercise.
Xtreme Fat Loss Diet
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