10 Week Home Workout Plan

If you want to lose weight, gain muscle or get fit check out our men’s and women’s workout plan for you, Here are mini-challenges or workouts that can be done at home with no equipment.


A workout by your home comes with many benefits. Not only does it save you the time them takes to drive to a gym, them too saves the cost of a gym membership. If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.

Get in shape in at home without going to the gym, this workout plan can be done anywhere, including your living room.

You are ready!

10 Week Home Workout Plan

10 Week Home Workout Plan


Push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate.

Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. Regular performance will help you run faster and improve your flexibility.

Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie.

Squats strengthen your legs and lift your butt.

Crunches work your abs.

Plank strength and get your heart rate.

Sit up is a great workout to strengthen and tone the abdominal muscles.

Butt kicks are a effective warm-up exercise since it slowly increases your heart rate.

Wall sit are an real quad burner, strengthening the muscles in the front of your thighs.

Follow this program for 10 weeks and watch your belly fat melt away!


Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.(opens in a new window)

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:

  1. 30-second sprint, 30-second jog (5x)
  2. 35-second sprint, 45-second jog (6x)
  3. 45-second sprint, 60-second jog (7x)
  4. 50-second sprint, 45-second jog (8x)
  5. 55-second sprint, 30-second jog (7x)
  6. 60-second sprint, 45-second jog (6x)
  7. 65-second sprint, 60-second jog (5x)
  8. 70-second sprint, 45-second jog (6x)
  9. 75-second sprint, 30-second jog (7x)
  10. 80-second sprint, 45-second jog (8x)

Do not forget to stretch. For your health and for the best recovery of your muscles, you should always stretch at the end of a training session. You see stretching your whole body, from the twins to the neck, in a relaxed way and feeling how the muscle relaxes. In this way your body will understand that the training routine is over, that it’s time to relax, rest and replenish energy with a healthy meal plans.


Improve your diet. Accompany this routine with a healthy diet, rich in fruits and vegetables and covering the three essential macro nutrients: carbohydrates, fats and proteins. Remove from your kitchen buns, cookies and all processed and high-sugar products and replace them with healthy products and good quality ingredients.

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.

Good luck!

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