10 Week No-Gym Home Workout Plan

How many times you’ve heard that exercising is very healthy ? It has been proven that any physical activity promotes a number of positive effects : reducing stress, burns calories, improves the condition and capacity of cardiovascular system (increase heart rate, blood flows faster). If you are among the people who don’t have time to regularly go to the gym, aerobics or yoga you can always do home workouts. Its not necessary to go to the gym to be in a good shape or to lose weight. Home exercising actually is very good thing because you are choosing when and how will exercise and its completely free. In order to help you to achieve your goals in this article we will present you a 10 week no-gym home workout plan.

 

10 Week No-Gym Home 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
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

READ 5 Butt Exercises Better Than Squats

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 – Rest
Sunday – Rest

Cardio ( By week)

  1. 30 second sprint, 30 second jog (5x)
  2. 35 second sprint, 45 second jog (6x)
  3. 45 second sprint, 60 second jog (7x)
  4. 50 second sprint, 45 second jog (8x)
  5. 55 second sprint, 30 second jog (7x)
  6. 60 second sprint, 45 second jog (6x)
  7. 65 second sprint, 60 second jog (5x)
  8. 70 second sprint, 45 second jog (6x)
  9. 75 second sprint, 30 second jog (7x)
  10. 80 second sprint, 45 second jog (8x)

 

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