Fitness

10 Week No-Gym Home Workout Plan

Here, we’re going to present you a plan that is good for men and women and will help you gain greater muscle mass and lose weight. You can do it at your own home without any special equipment!

One thing you should do is to drink a lot of water and try to find a proper time so that you can exercise every day.

If you want to lose exercise, the time you should spend exercising is from 45 to 60 minutes. Start with 50 minutes in case you’re a beginner. You should increase to 200 minutes gradually. Another thing you should do is to eat healthily so that you can avoid bloating.

 

Here is the 10-week plan. Make sure you follow it strictly:

 

Monday:

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

 

Tuesday:

10 squats; 20 crunches; 10 jumping jacks; 10 push-ups; 25 lunges; 35 sit-ups; 45 seconds of wall-sit; 30 seconds plank; butt-kicks (20)

 

Wednesday:

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

 

Thursday:

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

 

Friday:

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

 

Rest throughout the weekend!

 

Here’s the weekly plan for cardio workout:

30 seconds of sprint, 30 seconds of jogging (5 times)

35 seconds of sprint, 45 seconds of joggin (6 times)

45 seconds of sprint, 60 seconds of jogging (7 times)

50 seconds of sprint, 45 seconds of jogging (8 times)

55 seconds of  sprint, 30 seconds of jogging (7 times)

60 seconds of sprint, 45 seconds of jogging (6 times)

65 seconds of sprint, 60 seconds of jogging (5 times)

70 seconds of sprint, 45 seconds of jogging (6 times)

75 seconds of sprint, 30 seconds of jogging (7 times)

80 seconds of sprint, 45 seconds of jogging (8 times)

 

Article and image source: www.healthyfoodhouse.com | themilitarydietplan.com

 

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