10 Week No-gym Home Workout Plan

Here are some new workouts for you to try with no equipment necessary. If you are looking to build muscle or shed some pounds, just dedicating a little time each day to this plan will help you reach your goals.

Workout Plan Instructions:

Beginners should start out with two repetitions of this circuit. Increase your repetitions over time, until you are able to perform 5 sets of the circuit with sixty seconds of rest between each set.

Tips for This Workout Plan:

In order to see the best results, you should spend a minimum of thirty minutes per day with this workout. As you build up strength and stamina, increase this amount to one hour each day. This doesn’t have to be completed all at once though. You can spread the workout over the course of your day by breaking it into sections that are at least ten minutes long. When you first start on the plan, aim for working out two days per week, and eventually increase this to five days a week.

A critical part of a fitness routine is proper hydration. You need to be drinking plenty of water throughout the day so your body can perform at a high level. Consuming enough water will allow your muscles to work hard and will help you to sweat. Be sure to drink water at a slow but steady pace throughout the day.

Another way to help push you through workouts is to listen to music that motivates you. Start out with a moderate tempo to keep pace with, and start increasing the speed after two weeks on the workout plan.

Monday

  • 10 sit ups
  • 5 push ups
  • 20 squats
  • 15 lunges
  • 35 jumping jacks
  • 15 second plank
  • 25 crunches
  • 25 second wall sit
  • 10 butt kicks

Tuesday

  • 35 sit ups
  • 10 push ups
  • 10 squats
  • 25 lunges
  • 10 jumping jacks
  • 30 second plank
  • 25 crunches
  • 45 second wall sit
  • 20 butt kicks

Wednesday

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

Thursday:

  • 55 sit ups
  • 20 push ups
  • 35 squats
  • 15 lunges
  • 25 jumping jacks
  • 30 second plank
  • 20 crunches
  • 60 second wall sit
  • 35 butt kicks

Friday

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

Saturday

This is rest day

Sunday

Another rest day

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 (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)
  • 100 second sprint, 30 second jog (5x)


Boost Your Weight Loss Even More:

Are you looking to make a change in 2018? A brand new way to lose weight fast is to focus on your hormones – four hormones in particular. There is a new diet – The 4 Week Diet – that does exactly that.

If you think that following the above tips is quite hard and you want to have a more structured way of losing weight laid out for you, then consider trying the 4 Week Diet plan.

To find out if this diet could be just what you need to lose over 30 pounds in just one month, check out The 4 Week Diet today.

Leave a Comment