10 Week No-Gym Home Workout Plan

If you are one of those who think that is impossible to lose weight without spending tons of money on gym memberships, equipments and supplements, then you’re definitely wrong. Even though it sounds impossible to believe, it can be done. In this article I will present to you a 10 week workout program, you could do at home and get in shape without any problem.

But you really need to commit to this plan, because if you want results you need to do some work. All the exercises are already familiar to you, but this plan shows you how to combine them to get the best results. Do the exercises on regular basis and stay hydrated and you will be pleasantly surprised by the results.

Here is the 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
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 body transform!

While following this program there is no need for you to starve yourself, because a calorie deficit can only slow down your metabolism and slow down your progress. Be sure to eat foods with high protein amounts, complex carbs and healthy fats. And of course, drink a lot of water.

If you want even better results and lose weight faster, 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

Optimally, the workouts should last from 45 minutes to 1 hour, but it all depends on you, so find out what works best for you and your goals and stick to it. If you have a lot of excess fat, you can change the intensity and volume of the exercises so you can optimize your body’s fat-burning ability. Be sure to schedule your workouts ahead so that you don’t skip a single one.

What’s most important, perfect bodies don’t just happen, you have to work to make them perfect. So, do your best and start building the body you dream of.


Also: 10 Exercises For Firmer Breasts
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