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No Equipment Needed: 10-Week Home Workout Plan

We’re giving you this incredible home workout plan for men and women that will help you gain muscle mass and lose weight. Follow the workout plan, drink lots of water and see the amazing results.

Here’s the plan:

no-equipment-needed-10-week-home-workout-plan-2

Exercise 45-60 minutes a day.

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

Rest during the weekend.

Cardio Plan by Weeks

Week #1: 30-seconds sprint, 30-seconds jog (5x)

Week#2: 35-seconds sprint, 45-seconds jog (6x)

Week#3: 45-seconds sprint, 60-seconds jog (7x)

Week#4: 50-seconds sprint, 45-seconds jog (8x)

Week#5: 55-seconds sprint, 30-seconds jog (7x)

Week#6: 60-seconds sprint, 50-seconds jog (6x)

Week#7: 65-seconds sprint, 45-seconds jog(5x)

Week#8: 70-seconds sprint, 50- seconds jog (6x)

Week#9: 75-seconds sprint, 40 seconds jog (7X)

Week#10: 80-seconds sprint, 30 seconds jog (8x)