10-Week No Gym Home Workout Plant That Burns Fat Guaranteed

Regular workout is crucial for an optimal health condition and numerous other health benefits. However, the most difficult part is to start. If you’re planning to start working out regularly, you should take a look at this 10-week plan that will help you burn fat, build muscle mass, and improve your overall health. Let’s take a look at the exercises of the workout plan first:


Stand with the legs a bit wider than shoulder-width apart and the hips over the knees and the knees over the ankles. Roll the shoulders back while the spine is neutral. The arms need to be straightened and the palms faced downwards. The upper body needs to be upright when the buttock sticks out while the back and head remain straight. Go as deep as possible.


Stand with the legs a couple of inches apart while your back is straight and look forward. Next, step in with the right foot and bend the knee at 90-degree angle. The knee needs to be below the ankle and pass the toes. Then, pull it back and repeat the same with the other leg.


Begin in a high-plank position with the hands on the ground under the shoulders. Your back needs to be flat but don’t lower the body by bending at the elbows. While dropping, tuck your elbows near the body and pull the shoulder blades back. Go back to primary position and exhale.


Lay with the back flat on the ground and raise the legs at a 90-degree angle to the body and cross the hands in front of the chest or behind the head. Bring the belly button into the spine’s base. Sit up until the elbows or chest reach the knees and breathe out as you sit up and breathe in as you lie down.

Now, let’s take a look at the workout plan; the great thing about it is that you don’t need to spend a lot of money on gym memberships because these exercises can be done at home.


  • squats (20)
  • wall sit (25 seconds)
  • plank (15 seconds)
  • push-ups (5)
  • jumping jacks (35)
  • crunches (25)
  • lunges (15)
  • sit ups (10)
  • butt kicks (10)


  • squats (10)
  • crunches (20)
  • jumping jacks (10)
  • push-ups (10)
  • lunges (25)
  • sit ups (35)
  • wall sit (15 seconds)
  • plank (30seconds)
  • butt kicks (20)


  • squats (15)
  • sit ups (30)
  • crunches (30)
  • wall sit (35 seconds)
  • jumping jacks (50)
  • butt kicks (25)
  • lunges (25)
  • plank (40 seconds)
  • push-ups (10)


  • squats (35)
  • crunches (20)
  • lunges (15)
  • plank (30 seconds)
  • sit ups (50)
  • wall sit (60 seconds)
  • butt kicks (35)
  • jumping jacks (25)
  • push-ups (20)


  • squats (25)
  • sit ups (40)
  • plank (60 seconds)
  • push-ups (30)
  • crunches (30)
  • lunges (60)
  • jumping jacks (55)
  • wall sits (45 seconds)
  • butt kicks (50)


  • first week – 30 second sprint, 30-second jog (repeat five times)
  • second week – 35-second sprint, 45-second jog (repeat six times)
  • third week – 45-second spring, 60-second jog (repeat seven times)
  • fourth week – 50-second sprint, 45-second jog (repeat eight times)
  • fifth week – 55-second sprint, 30-second jog (repeat seven times)
  • sixth week – 60-second sprint, 45-second jog (repeat six times)
  • seventh week – 65-second sprint, 60-second jog (repeat five times)
  • eighth week – 70-second sprint, 45-second jog (repeat six times)
  • ninth week – 75-second sprint, 30-second jog (repeat seven times)
  • tenth week – 80-second sprint, 45-second jog (repeat eight times)

Additional note:

Combine the exercises for the day with the cardio for the week; rest during the weekend so that the body has time to repair itself.

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