10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed

We all know that regular exercise is very important for the body’s overall health as it provides numerous benefits. However, it is always difficult to start some exercise plan.

Therefore, we are suggesting you a 10-week exercise guideline performed daily which will help you to burn fat, build muscle mass, and enhance overall health.

Nevertheless, first we shall explain some of the included exercises.


Begin the exercise with standing with your legs slightly wider than shoulder width apart, the hips should be over your knees and the knees over the ankles. The shoulders need to be rolled back, and the spine kept neutral.

Next, the arms should be straight out, and the palms should be faced downwards. Maintain the upper body straight once the buttocks stick out with straight back and head. Go down as low as possible.


Take a standing position with the legs a few inches apart with straight back and look ahead. After that, step in with the right foot, bending the knee at an angle of 90 degrees. It needs to be positioned below the ankle and pass the toes. Then, pull it back and repeat with the other leg.


Begin this exercise in a high plank position, with the hands on the floor straight under the shoulders. You need to maintain flat back and lower the body by bending at the elbows.

While dropping, tuck the elbows near the body and draw the shoulder blades back. In this exercise the core is involved, while going back to the starting position, exhale.


Take a lying position with the back flat on the floor. Elevate the legs at an angle of 90 degrees, then cross the hands in front of the chest or behind the head, and pull the belly button into the base of your spine. Sit up till your elbows or chest reach the knees, exhale while sitting up, and inhale while lying down.

This workout guideline is ideal for you if you do not want to leave your house. These exercises do not require the use of gym or some fancy equipment, all you have to do is to follow this workout plan thereby efficiently melting fat, building muscles and getting fit in perfect body shape.


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


  • squats (10)
  • crunches (20)
  • jumping jacks (10)
  • push-ups (10)
  • lunges (25)
  • sit ups (35)
  • wall sit (15 seconds)
  • plank (30seconds)
  • butt kicks (20)


  • squats (15)
  • sit ups (30)
  • crunches (30)
  • wall sit (35 seconds)
  • jumping jacks (50)
  • butt kicks (25)
  • lunges (25)
  • plank (40 seconds)
  • push-ups (10)


  • squats (35)
  • crunches (20)
  • lunges (15)
  • plank (30 seconds)
  • sit ups (50)
  • wall sit (60 seconds)
  • butt kicks (35)
  • jumping jacks (25)
  • push-ups (20)


  • squats (25)
  • sit ups (40)
  • plank (60 seconds)
  • push-ups (30)
  • crunches (30)
  • lunges (60)
  • jumping jacks (55)
  • wall sits (45 seconds)
  • butt kicks (50)


  • 1stweek – 30 second sprint, 30-second jog (5 times repetitions)
  • 2ndweek – 35-second sprint, 45-second jog (6 times repetitions)
  • 3rd week – 45-second spring, 60-second jog (7 times repetitions)
  • 4th week – 50-second sprint, 45-second jog (8 times repetitions)
  • 5th week – 55-second sprint, 30-second jog (7 times repetitions)
  • 6thweek – 60-second sprint, 45-second jog (6 times repetitions)
  • 7thweek – 65-second sprint, 60-second jog (5 times repetitions)
  • 8thweek – 70-second sprint, 45-second jog (6 times repetitions)
  • 9thweek – 75-second sprint, 30-second jog (7 times repetitions)
  • 10thweek – 80-second sprint, 45-second jog (8 times repetitions)

Note: remember to combine the exercises for the day and the cardio for the week, during the weekend rest in order to allow the body to repair itself. You will be amazed by the results.