10 Week No-Gym Home Workout Plan

This mini-plan for men and women can help you lose weight and gain muscle mass. What is best about it is definitely that it can be achieved in the item of your home and you do not need to see the gym or use virtually any particular products.

Make sure you drink up lots of normal water and find a proper time to training on a daily basis.

To manage your weight, you should exercise from 45-60 minutes each day. If you are a beginner, start with a 50-minute workout, and steadily increase up to 200 minutes. Along with this workout program practice several healthy diet in order to combat bloating and stay healthy.

This is the 10-day plan you need to follow:

Monday:

Twenty squats; twenty-five-second wall-sit;  fifteen seconds plank; five push-ups; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks

Tuesday:

Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty seconds plank; twenty butt-kicks

Wednesday:

Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall-sit; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second plank; and ten push-ups

Thursday:

Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank; fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups

Friday:

Twenty-five squats; forty sit-ups;  sixty-second plank; thirty push-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks

You should rest during the weekend.

Weekly plan for cardio workout:

  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)

Sources and References:  www.healthyfoodhouse.com
themilitarydietplan.com
healthteamadvisor.com

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