10 WEEK NO-GYM HOME WORKOUT PLAN

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10 Weeks Home Challenging Workout Plan

Try doing 45-60 minute workout. You should do the exercise at least 3 hours a week. Beginners should start with 50 minutes a week and aim to 200 minutes.

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

Saturday and Sunday

  • REST

Cardio

You should also do cardio during the weeks. This is how much cardio you should do each week:

  • First week: 30-second sprint, 30-second jog (5x)
  • Second week: 35-second sprint, 45-second jog (6x)
  • Third week: 45-second sprint, 60-second jog (7x)
  • Fourth week: 50-second sprint, 45-second jog (8x)
  • Fifth week: 55-second sprint, 30-second jog (7x)
  • Sixth week: 60-second sprint, 45-second jog (6x)
  • Seventh Week: 65-second sprint, 60-second jog (5x)
  • Eighth week: 70-second sprint, 45-second jog (6x)
  • Ninth week: 75-second sprint, 30-second jog (7x)
  • Tenth week: 80-second sprint, 45-second jog (8x)