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


Regular exercise is vital for the maintenance of optimal overall health, and it offers countless benefits. Yet, the hard part is to start.

We will suggest a 10-week plan for exercising on a daily basis, that will help you burn fat, build muscle mass, and boost health. Yet, we should initially explain some of the exercises involved: Squats Stand, with the legs a bit wider than shoulder width apart, the hips over your knees and the knees over the ankles. Your shoulders should be rolled back, and the spine should remain neutral. The arms should be straight out, and the palms should be faced downwards. Keep the upper body upright when the buttocks sticks out, and the back and heads should be straight. Go as deep as possible!

Lunges Stand with the legs a few inches apart, the back straight, and look forward. Then, step in with the right foot, bending the knee at a 90-degree angle. It should be below the ankle and pass the toes. Pull it back and repeat with the other leg. Push-ups Start in a high plank position, with the hands on the ground directly under the shoulders. The back remains flat, but you should lower the body by bending at the elbows. While dropping, tuck the elbows near the body and draw the shoulder blades back. The core is engaged and while returning to the initial position, exhale. Crunches Lay with the back flat on the ground. Raise the legs at a 90-degree angle to your body, cross the hands in front of the chest or behind the head, and bring the belly button into the base of your spine. Sit up until your elbows or chest reach your knees, and exhale as you sit up, and inhale as you lie down. You do not need to go to the gym to follow this workout plan, as you have all you need in the commodity of your home. Get ready, you are going to burn fat, build muscle, and be in perfect shape! Monday

  • 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)

You should remember to combine the exercises for the day and the cardio for the week, and always rest during the weekend to allow the body to repair itself! The effects will surprise you! Sources and References:

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