10-Week No Gym Home Workout Plan

Do you want to learn how to shed surplus weight in the fastest way possible without having to spend a small fortune on gym memberships, supplements, and other equipment? Though this may sound impossible to you, it is achievable, as seen on Fitness and Power. You just need to be dedicated, persistent, and to continue reading this article because we will present the most popular 10-week weight loss workout program which enables you to lose surplus weight at home and have the body you have always wanted in less than 90 days.

Yes, you have read correctly, you need no pills and impossible movements; you just need these easily-performed exercises and the right volume so that you encourage optimal loss of weight. During the workouts, it is important to stay hydrated at all times and to follow the program adequately. Let us take a look at the workout plan in detail now…

10-Week Workout Plan

Monday

20 squats

15-second plank

25 crunches

35 jumping jacks

15 lunges

25-second wall sits

10 sit-ups

10 butt kicks

5 pushups

Tuesday

10 squats

30-second plank

20 crunches

50 jumping jacks

25 lunges

35-second wall sits

35 situps

20 butt kicks

10 pushups

Wednesday

15 squats

40-second plank

30 crunches

50 jumping jacks

25 lunges

35-second wall sits

30 situps

25 butt kicks

10 pushups

Thursday

35 squats

30-second plank

20 crunches

25 jumping jacks

15 lunges

60-second wall sit

50 situps

35 butt kicks

20 pushups

Friday

25 squats

60-second plank

30 crunches

55 jumping jacks

60 lunges

45-second wall sit

40 situps

50 butt kicks

30 pushups

Saturday & Sunday

These two days are reserved for rest.

Boost Your Workout with Cardio

  • 1st week: 30-second sprint and 30-seconds jog, 5 times per week
  • 2nd week: 35-second sprint and 45-second jog, 6 times per week
  • 3rd week: 45-second sprint and 1-minute jog, 7 times per week
  • 4th week: 50-second sprint and 45-second jog, 8 times per week
  • 5th week: 55-second sprint and 30-second jog, 7 times per week
  • 6th week: 1-minute sprint and 45-second jog, 6 times per week
  • 7th week: 65-second sprint and 1-minute jog, 5 times per week
  • 8th week: 70-second sprint and 45-second jog, 6 times per week
  • 9th week: 75-second sprint and 30-second jog, 7 times per week
  • 10th week: 80-second sprint and 45-second jog, 8 times per week

Additional Tips for Optimal Success

  1. Do not starve yourself because a big calorie deficit will slow down the metabolism and impede quick weight loss
  2. Opt for whole foods that will supply you with complex carbs, healthy fats, and protein
  3. Drink a lot of water to stay hydrated
  4. In ideal conditions, the workouts should last from 45 to 60 minutes; however, you do not need to strictly adhere to this rule. Instead, find what works the best for you and stick to that tempo and duration
  5. Remember to schedule your workouts in order to prevent skipping some of them

Sources:

FITNESS AND POWER

HEALING LIFE IS NATURAL

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