10 Week No-Gym Home Workout Plan

We are going to present you with an agenda that is going to help you lose weight and gain muscle mass. Wait until you hear that you don’t have to go to the gym in order to do this, you can stay in your comfortable home and without any special equipment.

What is very important is that you drink a lot of water and exercise properly every day.
All you should do is just exercise for about 45 to 60 minutes daily. If you haven’t worked out, until now you should start with a 50-minute exercise and proceed gradually up to 200 minutes. Besides working out you should also input and follow some healthy diet.

Here is the 10-day plan that you should follow:


five push-ups; thirty-five jumping jacks; twenty-five crunches; twenty squats; twenty-five-second wall-sit;  fifteen seconds plank; fifteen lunges; ten sit-ups; and ten butt-kicks;


twenty-five lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty-seconds plank; twenty butt-kicks; ten squats; twenty crunches; ten jumping jacks; ten push- ups;


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; and ten push-ups;


Thirty-seconds plank; fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups; thirty-five squats; twenty crunches; fifteen lunges;


thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks; Twenty-five squats; forty sit-ups;  sixty-second plank; thirty push-ups;

Weekend is time for resting.

Here is the plan for cardio exercises:

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)