If you’re seeking a fitness regimen that will help you get in shape, lose weight, build muscle, and lead a healthy lifestyle, you need this 10-week no-gym workout plan.
We have been imprisoned within our homes—or, should I say, inside our kitchens—due to the coronavirus pandemic and lockdown procedures. However, if you are determined to lose weight, the problem can be quickly resolved!
You don’t need a gym membership or any special equipment—just some free time at home!
Are you prepared to take on the challenge and persevere?
Many contend that you should spend the majority of your time working out if you want the body of your dreams.
Others disagree, saying that this is a recipe for burnout in many ways. Instead, they opt for the method known as “steady as she goes,” which usually ends up being the best option.
Stick with it, pay attention to your body, and have fun.
Dr. Timothy Church of the Pennington Biomedical Research Center in Baton Rouge, Louisiana, responded simply when given his view on “the best exercise to lose weight”: “the exercise you’ll do.”
While you may initially be concerned about its possible effects, after ten weeks, this exercise regimen will take center stage in your healthy lifestyle.
You may create a regimen that works all the major muscle groups by focusing on a different set of muscles each day. The daily time commitment will be between 45 and 60 minutes, and results and growth are guaranteed!
10-week no-gym workout plan, let’s do this!
Monday
Do the following exercises:
25 crunches, 15 lunges, 20 squats, 1 wall-sit for 25 seconds, 1 plank for 15 seconds, 35 jumping jacks, 5 push-ups, 10 sit-ups, and 10 butt-kicks.
Tuesday
Repeat the same routine, but do the exercises in a different number of repetitions:
20 crunches, 25 lunges, 10 squats, 1 wall-sit for 25 seconds, 1 plank for 30 seconds, 10 jumping jacks, 10 push-ups, 35 sit-ups, and 20 butt-kicks.
Wednesday
Increase the intensity:
30 crunches, 25 lunges, 15 squats, 1 wall-sit for 35 seconds, 1 plank for 40 seconds, 50 jumping jacks, 10 push-ups, 30 sit-ups, and 25 butt-kicks.
Thursday:
Keep up with the good work:
20 crunches, 15 lunges, 1 plank for 30 seconds, 35 squats, 1 wall-sit for 60 seconds, 25 jumping jacks, 20 push-ups, 50 sit-ups, and 35 butt-kicks.
Friday:
It’s time to feel your body burning:
30 crunches, 60 lunges, 25 squats, 1 wall-sit for 25 seconds, 1 plank for 60 seconds, 55 jumping jacks, 30 push-ups, 40 sit-ups, and 50 butt-kicks.
It’s the right time to rest your body after 5 days of training. You can go for a walk or jog, or you can enhance the workout effects by including some interval training during the weekends.
Here it goes:
- 1st week- 30 seconds sprinting/30 seconds jogging x5
- 2nd week-35 seconds sprinting/45 seconds jogging x6
- 3rd week- 45 seconds sprinting/ 1 min. jogging/ x7
- 4th week-50 seconds sprinting/ 45sec. jogging/ x8
- 5th week-55 seconds sprinting/ 30 sec. jogging/ x7
- 6th week -1 minute sprinting/ 45 sec. jogging/ x6
- 7th week- 65 seconds sprinting/ 1 min. jogging/ x5
- 8th week- 70 seconds sprinting/ 45 sec. jogging/ x6
- 9th week- 75 seconds sprinting/ 30 sec. jogging/ x7
- 10th week- 80 seconds sprinting/ 45 sec. Jogging x8
It is important to remember that you should never starve yourself or exercise on an empty stomach, as the body will start to burn muscle instead of fat.
Therefore, you need some calories to trigger the fat-burning process. Your body transformation is about to start!
Are you ready to feel and look strong and healthy?
Start with the 10-weeks no-gym workout plan, today!
