10 Week No-Gym Home Workout Plan

10 weeks is not a very long time, but doing something productive can surely bring you great results. In today’s article, we present to you 10 weeks workout program that will help you lose weight and shape their body.

10 Week Workout Plan

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

20 crunches

10 jumping jacks

25 lunges

45-second wall sit

35 sit-ups

20 butt-kicks

10 push ups

Wednesday

15squats

40-second plank

30 crunches

50 jumping jacks

25 lunges

35-second wall sit

30 sit-ups

20 butt-kicks

10 push ups

Thursday

35 squats

30-second plank

20 crunches

25 jumping jacks

15 lunges

60-second wall sit

50 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 day

Cardio- by week:

1st- Thirty sec. sprint and thirty sec. jog /5x;
2nd- 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;

4th-50 sec. sprint and 45 sec. jog /8x;
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x

A perfect training should be 45 minutes to 1 hour long, but it is not definitely the time that will be good for you. You should decide by yourself how much you could exercise and how much you can be concentrated or capable of doing the exercises. Whenever you will feel pain or tiredness, stop!

Source: Female Fit Body

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