10 Week No-gym Home Workout Plan

Everyone knows that workout, water consumption, and a balanced diet is all important for living a happy, healthy life. However, depending on your situation, them can be difficult to do all of those things on a regular basis! And having to go to a gym outside of the home in order to workout can make it an even harder task to achieve, specially if you have kids, multiple jobs, or live in a rural area.

Luckily, working out and staying in shape does not necessarily have to cost you an arm and a leg in membership fees and can easily be done in the comfort of your own home as long as you know what you are doing. These is where the internet comes in handy!

Below is a simple, straightforward workout plan that is making the rounds online and are specifically designed to be done at home. It is a 10-week program that covers strength training, muscle building, and cardio, and the best part is that it does not require hours upon hours of your day to complete.

10 Week No-gym Home Workout Plan

10 Week No-gym Home Workout Plan



Workout Plan Instructions:

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.

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 Kicks
  • 10 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:

  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)

How do it:

Now you’ve everything you need at your disposal to start a no gym no equipment workout plan. Remember to pair the day’s exercises with that week’s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle very fast.



P.S. Take a look at the 5 veggies that boost female metabolism and burn off lower belly.
These article doesn’t constitute medical advice. If you are concerned about your health, talk to your doctor.

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