10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed!!

We all need regular exercise to maintain our wellness and health. In this article we are going to give you a 10-week plan for exercising on a daily basis.

Monday

  • 20 squats
  • 25 seconds wall sit
  • 15 seconds plank
  • 5 push-ups
  • 35 jumping jacks
  • 25 crunches
  • 15 lunges
  • 10 sit ups
  • 10 butt kicks

Tuesday

  • 10 squats
  • 20 crunches
  • 10 jumping jacks
  • 10 push-ups
  • 25 lunges
  • 35 sit ups
  • 15 seconds wall sit
  • 30 seconds plank
  • 20 but kicks

Wednesday

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

Thursday

  • 35 squats
  • 20 crunches
  • 15 lunges
  • 30 seconds plank
  • 50 sit ups
  • 60 seconds wall it
  • 35 butt kicks
  • 25 jumping jacks
  • 20 push ups

Friday

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

Cardio

  • first week- 30 seconds sprint, 30 second jog ( repeat 5 times)
  • second week- 35 seconds sprint, 45 seconds jog ( repast 6 times)
  • third week- 45 seconds sprint, 60 seconds jog ( repeat 7 times)
  • fourth week- 50 seconds sprint, 45 seconds jog ( repeat 8 times)
  • fifth week- 55 seconds sprint, 30 seconds jog ( repeat 7 times)
  • sixth week -60 seconds sprint, 45 seconds jog ( repeat 6 times)
  • seventh week- 65 seconds sprint, 60 seconds jog ( repeat 5 times)
  • eight week- 70 seconds sprint, 45 seconds jog ( repeat 6 times)
  • ninth week- 75 seconds sprint, 45 seconds jog ( repeat 7 times)
  • tenth week – 80 seconds sprint, 45 second jog ( repeat 8 times)

Follow this plan regularly and rest for the weekends. The results will be amazing!

Sources and References:

Healthy Food House

Daily Health Post

Simple Tasty Recipes

The Military Diet Plan

(1370 Posts)