10 WEEK NO-GYM HOME WORKOUT PLANS

We got some new workouts for you. If you are one of those that want to lose weight or gain muscle you should definitely check the plans. You don’t need equipment to do these exercises; just an hour daily and you’ll be fit as never before.

10 WEEK HOME WORKOUT PLANS


Workout plans instructions:


You should repeat this circuit 2 times if you are a beginner. For advanced people 5 times are enough with rest for 60 seconds between the sets.

10 WEEK NO-GYM HOME WORKOUT PLANS #health #fitness #workout #gym #beauty #diy

Monday


You need to do:


  • 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


You need to do:

  • 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


You need to do:

  • 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:


You need to do:

  • 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


You need to do:

  • 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


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)


TIPS ABOUT THIS WORKOUT PLANS:



  • If you want to achieve your goal in the best way, you should devote at least ½ an hour daily. How the time passes you can draw this out to 1 hour daily. This doesn’t mean that you should do the workout all at once. You need to break the workout into sections and spread over the course of the day. Keep in mind that the sections should be no less than 10 minutes. In the beginning, 2 days a week is enough and over time you should get up to 5 days a week.

  • Don’t forget the water. It is essential for your body when you work out. Water can help your muscles work and help you sweat too. If you feel dehydrated before you start with the plan, just thing about how will you feel when the workout is done. Completely worn of.

  • Another tip that will help you is listening to music. It will keep you motivated to continue the exercises with full power.

  • You should never start the beginning of this journey with the most difficult tempo. Don’t push yourself too hard and start increasing the tempo after 2 weeks of following the plan,


 

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5 Comments

  1. I don’t understand the cardio plan. It says it’s for the week, but what do you do each day? All of it?

    ReplyDelete
  2. Thanks for the work out plan. I'm a mom of two and want to get back in shape, I'm going to start out at two days a week. Wish me luck!

    ReplyDelete
  3. How do I do the cardio exactly? I see the list of 12 entries but do not understand how to use it.

    ReplyDelete
  4. I want to see video of this exercise

    ReplyDelete
  5. Looking forward to seeing if this program is the one to mske a difference.

    ReplyDelete