Amazing 10 Week Workout Plan That Provides Incredible Results (No-Gym Workout)

amazing-10-week-workout-plan-provides-incredible-results-no-gym-workout

This article is going to show you a home workout that doesn’t require going to the gym. This workout is meant for people who want to get fit, gain muscle weight and lose excess fat. The exercises don’t require going to the gym or equipment.

Down below are the instructions and workout plan for the 10-week challenges that will give you the perfect body you’ve always wanted.

You need to follow these simple steps while working out:

  • Drink lots of water
  • Choose which part of the day you’re going to work out
  • Choose a specific starting date
  • Never skip a workout

 Take a look at the plan:

  1. Monday:

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

 

  1. Tuesday:

  • 10 push-ups
  • 10 jumping jacks
  • 10 squats
  • 20 butt kick
  • 25 crunches
  • 25 lunges
  • 30 seconds plank
  • 35 sit-ups
  • 45 seconds wall sit

 

  1. Wednesday:

  • 10 push ups
  • 15 squats
  • 25 butt kicks
  • 25 lunges
  • 30 sit ups
  • 30 crunches
  • 35 seconds wall sit
  • 40 seconds plank
  • 50 jumping jacks

 

  1. Thursday:

  • 15 lunges
  • 20 push ups
  • 20 crunches
  • 25 jumping jacks
  • 30 second plank
  • 35 butt kicks
  • 35 squats
  • 55 sit ups
  • 60 second wall sit

 

  1. Friday:

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

During the weekend (Saturday and Sunday) it is recommended that you take a good rest and not do any exercises.

When it comes to cardio exercises during the week, it is recommended that you follow the plan below:

  • 5 x 30-second jog, 5 x 30-second sprint
  • 6 x 45-second jog, 6 x 35-second sprint
  • 7 x 60-second jog, 7 x 45-second sprint
  • 8 x 45-second jog, 8 x 50-second sprint
  • 7 x 30-second jog, 7 x 55-second sprint
  • 6 x 45-second jog, 6 x 60-second sprint
  • 5 x 60-second jog, 5 x 65-second sprint
  • 6 x 45-second jog, 6 x 70-second sprint
  • 7 x 30-second jog, 7 x 75-second sprint
  • 8 x 45-second jog, 8 x 80-second sprint

The Amount of Exercise Required to Lose Weight

The recommended amount of training is 45-60 minutes but it varies from person to person depending on the age, weight, body type and metabolism. If you want to strictly focus on losing weight then you need to exercise at least 3 hours a week (intense or moderate workout). If you’re new to workouts then try to workout at least 50 minutes of exercise a week and increase it up to 3 hours.

Source: naturalhealthyworld.com

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