If you want to lose weight, gain muscle or get fit then this 10 week no-gym home workout plan is something perfect for you.

These mini-challenges you can do at your home and you don’t need any kind of equipment, just a little bit motivation.

If you want to lose weight, gain muscle or get fit then this 10 week no-gym home workout plan is something perfect for you.

These mini-challenges you can do at your home and you don’t need any kind of equipment, just a little bit motivation.

MONDAY

  • 20 Squats
  • 15 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

TUESDAY

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

WEDNESDAY

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks10 Push Ups

THURSDAY

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

FRIDAY

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

SAT/SUN
REST

Cardio (by week)

  • 30 second sprint, 30 second jog (5x)
  • 35 second sprint, 45 second jog (6x)
  • 45 second sprint, 60 second jog (7x)
  • 50 second sprint, 45 second jog (8x)
  • 55 second sprint, 30 second jog (7x)
  • 60 second sprint, 45 second jog (6x)
  • 65 second sprint, 60 second jog (5x)
  • 70 second sprint, 45 second jog (6x)
  • 75 second sprint, 30 second jog (7x)
  • 80 second sprint, 45 second jog (8x)

How much exercise is enough to lose weight?

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, then start with 50 minutes of exercise a week and build to 200 minutes.

Here are 4 tips to help you bind to a weight loss workout and meet your goals:

-Drink plenty of Water or infused water could just be the best beginning.
-Choose the time of day you will exercise.
-Choose a start date and get going.
-Regular exercise.