10 Week No-Gym Home Workout Plan

In today’s article we are going to present you a weight loss plan that will help you to achieve your goals and get a perfectly shaped body without following any strict diet regimen. With the help of this workout plan you can lose weight without starving and jeopardizing your health.

The best part about this weight loss regimen is the fact that you can do it at your home and you don’t need any additional gym or training equipment.

Before we present you the workout program it is important to highlight that is extremely important to keep your body properly hydrated.

In order to achieve best results and feel the effects of training you should spend about 45 minutes to 1 hour per day in training. If you are beginner you can start with 50 minutes of exercising per a day, and slowly increase the durance of exercising.

This is the 10-weeks plan:


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


10 squats; 20 crunches; 10 jumping jacks; 10 push- ups; 25 lunges; 35 sit-ups; 45 second wall squats; 30 seconds plank; 20 butt-kicks


15 squats; 30 sit-ups; 30 crunches; 35-second wall squats; 50 jumping jacks; 25 butt-kicks; 25 lunges; 40-second plank; 10 push-ups


35 squats; 20 crunches; 15 lunges; 30 seconds plank; 50 sit-ups; 60-seconds wall squats; 35 butt-kicks; 25 jumping jacks; 20 push-ups


25 squats; forty sit-ups; 60-second plank; 30 push-ups; 30 crunches; 60 lunges; 55 jumping jacks; 45-second wall squats; 50 butt-kicks

You should rest during the weekend.

Cardio workout for the upcoming 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)

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