10-Week No-Gym Home Full Body Workout Plan

With the help of this home workout plan, you will be able to lose surplus weight and gain muscle mass, regardless of whether you’re a female or male. The best thing about the plan is that you can do it in the comfort of your own home without having to spend money on gym memberships or additional workout equipment.

The No-Gym Home Workout Plan

First, it’s important to mention that you need to drink a lot of water and to exercise daily if you want to achieve optimal results. You will need to exercise 45 to 60 minutes daily if you want to lose weight. If you’re a beginner, you should begin with 50-minute workout and then increase the duration to 200 minutes. During the workout, you should also consume healthy foods in order to fight off bloating and to remain healthy. Now, let’s take a look at the workout in detail.

The 10-Week Workout Plan

Monday

  • 20 squats
  • 25-second wall-sits
  • 15-second planks
  • 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-sits
  • 30-second planks
  • 20 butt kicks

Wednesday

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

Thursday

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

Friday

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

Saturday

  • Rest

Sunday

  • Rest

Weekly Plan for Cardio

  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)
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