10 Week No-Gym Home Workout Plan

If you want to lose surplus weight, gain muscle, or get in shape, then this both female and male workout plan is the right choice for you. Hence, you can do these workouts at the comfort of your own home, and, what’s more, you need no additional equipment!

Just follow these steps:

• Drink a lot of water or infused water
• Choose the time of the day when you will exercise
• Pick a start date
• Exercise regularly

THE WORKOUT PLAN

Monday

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

Tuesday

• 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

Friday

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

Saturday/Sunday- 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)