10 Week No-Gym Home Workout Plan!


Losing weight can be very difficult, especially without a good plan, proper diet and some time spend in the gym. However, if you are one of those people who never have some extra time for the gym, then you’re at the right place.

We present you a ten-week’s workout plan challenge that guarantee you a perfect body-shape that you always wanted.

Follow these steps:

It is extremely important to consume a lot of water during this process. Choose a certain time of the day to exercise and stick to that time. And please, no excuses!

This is the ten-week workout plan:


Twenty butt-kicks; forty-five second wall-sit; forty-five second wall-sit; thirty-second plank; Ten squats; twenty crunches; twenty-five lunges; five push-ups and ten sit-ups.


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


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


Fifty sit-ups; thirty-five butt-kicks; twenty push-ups; twenty crunches; twenty-five jumping jacks; fifteen lunges; sixty-sec. wall-sit; Thirty-five squats and thirty-second plank.


Thirty crunches; fifty-five jumping jacks; sixty lunges; 45-sec. wall-sits; forty sit-ups; fifty butt-kicks; thirty push-ups; twenty-five squats and sixty-sec. plank.

Saturday and Sunday – rest day

Cardio- by week:

1st – Thirty sec. sprint and thirty sec. jog /5x;
2nd – 35 sec. sprint and 45 sec. jog /6x;
3rd – 45 sec. sprint and 1 min. jog /7x;
4th – 50 sec. sprint and 45 sec. jog /8x;
5th – 55 sec. sprint and 30 sec. jog /7x;
6th – 1 min. sprint and 45 sec. jog /6x;
7th – 65 sec. sprint and 1 min. jog /5x;
8th – 70 sec. sprint and 45 sec. jog /6x;
9th – 75 sec. sprint and 30 sec. jog / 7x;
10th – 80 sec. sprint and 45 sec. jog /8x

How much of exercising is it enough to lose some weight?

For most people the answer is 45 minutes to 1 hour, however for different people different time might be more appropriate. Also, it depends how much weight you want to lose.

Shoot for more than three hours per week of exercising whenever you’d like to lose weight by moderate intensity workout. If you exercise and burn calories, you will be able to get away the minimum dose of 150 min. per week.

For the beginners, it is recommended to start with fifty minutes and built gradually to 200 minutes.

Source: Natural Healthy Team

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