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

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Regular exercise is essential for upholding good health.

However, it’s normally hard to start.

In that light, we present you a 10-week plan for everyday exercise.

The exercise will help you boost health, burn fat, and build muscle mass.

Here’s what the exercise entails:

Squats

Stand with your legs a little wider than the shoulder width, your hips over the knees, and your knees over the ankles.

Ensure your shoulders are rolled back and the spine is in a neutral position.

Stretch your arms out, with the palms facing downwards. Your upper body should remain upright when your butt sticks out.

Likewise, keep your back and head straight. Go as deep as you can.

Lunges

Standing with your legs a couple of inches apart, keep your back straight and look forward. Afterwards, step in with your right foot and bend your knee at a 90-degree angle.

Make sure it’s below your ankle and passes the toes. Pull it back and do the same with your left leg.

Push-ups

Begin in a high plank position, with your hand on the floor directly under your shoulders.

Your back should remain flat. However, you need to lower your body by bending at the elbows.

While lowering the body, tuck your elbows close to the body before drawing your shoulder blades back.

Your core is engaged. Breathe out while reverting to the original position.

Crunches

Lying flat on your back, lift your legs at a 90-degree angle to your body.

Then, cross your hands in front of your chest or at the back of your head before bringing your belly button into your spine’s base.

Sit up till your chest or elbows reach your knees. Breath out as you rise up and breath in as you lie down.

Now, here’s the plan to follow in order to get your body into great shape:

Monday

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

Tuesday

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

Wednesday

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

Thursday

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

Friday

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

Cardio

  • Week #1 – 30-second jog, 30-second sprint (5 reps)
  • Week #2 – 45-second jog, 35-second sprint  (6 reps)
  • Week #3 – 60-second jog, 45-second sprint  (7 reps)
  • Week #4 – 45-second jog, 50-second sprint (8 reps)
  • Week #5 – 30-second jog, 55-second sprint  (7 reps)
  • Week #6 – 45-second jog, 60-second sprint (6 reps)
  • Week #7 – 60-second jog, 65-second sprint  (5 reps)
  • Week #8 – 45-second jog, 70-second sprint  (6 reps)
  • Week #9 – 30-second jog, 75-second sprint (7 reps)
  • Week #10 – 45-second jog, 80-second sprint (10 reps)

Always combine the exercise for the day with cardio for the week.

You should rest during the weekends to enable the body to repair itself.

The results will amaze you!

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