Amazing 10 Week Workout Plan That Provides Incredible Results (No-Gym Workout)

- in Diet and Weight Loss

This article is going to show you a home workout that doesn’t require going to the gym. This workout is meant for people who want to get fit, gain muscle weight and lose excess fat. The exercises don’t require going to the gym or equipment.

Down below are the instructions and workout plan for the 10-week challenges that will give you the perfect body you’ve always wanted.

You need to follow these simple steps while working out:

Drink lots of water
Choose which part of the day you’re going to work out
Choose a specific starting date
Never skip a workout
Take a look at the plan:


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


10 push-ups
10x jumping jacks
10 squats
20 butt kick
25 crunches
25 lunges
30 seconds plank
35 sit-ups
45 seconds wall sit


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


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


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

During the weekend (Saturday and Sunday) it is recommended that you take a good rest and not do any exercises.

When it comes to cardio exercises during the week, it is recommended that you follow the plan below:

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

The Amount of Exercise Required to Lose Weight

The recommended amount of training is 45-60 minutes but it varies from person to person depending on the age, weight, body type and metabolism. If you want to strictly focus on losing weight then you need to exercise at least 3 hours a week (intense or moderate workout). If you’re new to workouts then try to workout at least 50 minutes of exercise a week and increase it up to 3 hours.



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