10 Week No-Gym Home Workout Plan To Lose Weight Fast !!!

Both men and women can  lose weight and gain muscle mass  in the commodity of their home without any special equipment.

Must drink lots of water and find a proper time to exercise on a daily basis  45-60 minutes every day

 

This is the 10-week plan you need to follow:

Monday:

  • Twenty squats
  • Twenty-five-second wall-sit
  • Fifteen seconds plank
  • Five push-ups
  • Thirty-five jumping jacks
  • Twenty-five crunches
  • Fifteen lunges
  • Ten sit-ups
  • Ten butt-kicks

Tuesday:

  • Ten squats
  • Twenty crunches
  • Ten jumping jacks
  • Ten push- ups
  • Twenty-five lunges
  • Thirty-five sit-ups
  • Forty-five-second wall-sit
  • Thirty seconds plank
  • Twenty butt-kicks

Wednesday:

  • Fifteen squats
  • Thirty sit-ups
  • Thirty crunches
  • Thirty five-second wall-sit
  • Fifty jumping jacks
  • Twenty-five butt-kicks
  • Twenty-five lunges
  • Forty-second plank
  • Ten push-ups

Thursday:

  • Thirty-five squats
  • Twenty crunches
  • Fifteen lunges
  • Thirty seconds plank
  • Fifty sit-ups
  • Sixty-seconds wall-sit
  • Thirty-five butt-kicks
  • Twenty-five jumping jacks
  • Twenty push-ups

Friday:

  • Twenty-five squats
  • Forty sit-ups
  • Sixty-second plank
  • Thirty push-ups
  • Thirty crunches
  • Sixty lunges
  • Fifty-five jumping jacks
  • 45-second wall-sits
  • Fifty butt-kicks

Weekends:

  • rest and refuel your energy by eating plenty of raw foods.

A breakdown of how the cardio component of your workout evolves week-by-week.

  • 1st week: 30-second sprint and 30-seconds jog, 5 times per week
  • 2nd week: 35-second sprint and 45-second jog, 6 times per week
  • 3rd week: 45-second sprint and 1-minute jog, 7 times per week
  • 4th week: 50-second sprint and 45-second jog, 8 times per week
  • 5th week: 55-second sprint and 30-second jog, 7 times per week
  • 6th week: 1-minute sprint and 45-second jog, 6 times per week
  • 7th week: 65-second sprint and 1-minute jog, 5 times per week
  • 8th week: 70-second sprint and 45-second jog, 6 times per week
  • 9th week: 75-second sprint and 30-second jog, 7 times per week
  • 10th week: 80-second sprint and 45-second jog, 8 times per week

How much exercise is enough to lose weight?

  • your workouts should last from 45 minutes to 1 hour,
  • If you have a lot of excess fat, feel free to up the volume and intensity to optimize your body’s fat-burning ability
  •  schedule your workouts ahead so that you don’t skip a single one.

Start building your dream physique and watch your confidence grow … live healthy and amazing life …

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