A effective 10-week workout plan for man and woman who want to be fit, lose weight or shape their body. The best thing is that you don`t have to even go to the gym. Follow this program for 10 weeks and watch your belly fat melt away!
10-Week No-Gym Home Workout Plan That Burns Fat Like Crazy!
Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.
MONDAY
- 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
- 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
- 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
- 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
- 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
SAT/SUN
- REST
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 (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)
Now you’ve everything you need at your disposal to start a no gym no equipment workout plan. Remember to pair the day’s exercises with that week’s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle very fast.
NOTE: Do not push yourself too hard, try to increase the difficulty after about two weeks of doing exercises.