10 Week No-Gym Home Workout Plan

If you have succeeded to lose weight, then that is great achievement; however the best would be to manage to keep your muscle structure.

In order to achieve this we are about to show you a weight loss plan which will help you in losing those unwanted pounds and maintain good muscle structure without starving yourselves and harming your health.

This workout plan does not require the use of any gadgets, meaning no need for those expensive gyms; all exercises can be performed in your own home.

Note that you should stay hydrated all the time and at the same time balance your time.

For optimal results of this workout plan you need to spend about 45 to 60 minutes per day in training. If you are a beginner start with 50 minutes per day, and gradually increase the durance.

Here below find this remarkable plan which will offer you great results:

10 WEEK WORKOUT PLAN

Monday:

  • 20 squats;
  • 25-seconds wall squats;
  • 15- seconds plank;
  • 5 push-ups;
  • 35 jumping jacks;
  • 25 crunches;
  • 15 lunges;
  • 10 sit-ups;
  • 10 butt-kicks.

Tuesday:

  • 10 squats;
  • 20 crunches;
  • 10 jumping jacks;
  • 10 push- ups;
  • 25 lunges;
  • 35 sit-ups;
  • 45-second wall squats;
  • 30-second plank;
  • 20 butt-kicks.

Wednesday:

  • 15 squats;
  • 30 sit-ups;
  • 30 crunches;
  • 35-second wall squats;
  • 50 jumping jacks;
  • 25 butt-kicks;
  • 25 lunges;
  • 40-second plank;
  • 10 push-ups.

Thursday:

  • 35 squats;
  • 20 crunches;
  • 15 lunges;
  • 30-second plank;
  • 50 sit-ups;
  • 60-second wall squats;
  • 35 butt-kicks;
  • 25 jumping jacks;
  • 20 push-ups.

Friday:

  • 25 squats;
  • 40 sit-ups;
  • 60-second plank;
  • 30 push-ups;
  • 30 crunches;
  • 60 lunges;
  • 55 jumping jacks;
  • 45-second wall squats;
  • 50 butt-kicks.

Saturday: Rest

Sunday: Rest

You can likewise implement the following cardio workout for the upcoming week:

  1. 30-second sprint, followed by 30-second jog – do it 5 times
  2. 35-second sprint, followed by 45-second jog – do it 6 times
  3. 45-second sprint, followed by 60-second jog – do it 7 times
  4. 50-second sprint, followed by 45-second jog – do it 8 times
  5. 55-second sprint, followed by 30-second jog – do it 7 times
  6. 60-second sprint, followed by 45-second jog – do it 6 times
  7. 65-second sprint, followed by 60-second jog – do it 5 times
  8. 70-second sprint, followed by 45-second jog – do it 6 times
  9. 75-second sprint, followed by 30-second jog – do it 7 times
  10. 80-second sprint, followed by 45-second jog – do it 8 times

Sources:

http://healthylivingthread.com/10-week-no-gym-home-workout-plan/

http://www.themilitarydietplan.com/weekly-home-workout-plan/

 

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