The 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.


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.


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


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


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


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


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


This is rest day


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)


  • 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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