10 week no-gym home workout plan that is guaranteed to burn fat!

For those who want to lose weight, gain muscle and also get fit here is a mini-challenger workout plan for both man and woman. The good thing is that for this type of workouts you don’t need to visit the gym, they can be done at home without equipment needed.



Start out by resting with your back flat on the floor. Raise your legs and have them at a ninety-degree angle to your body. Cross your hands in front of your chest or put them behind your head (not gripping). Leave a fist’s area in between your chin and chest. Bring your stomach button into the base of your spinal column. Lastly, stay up till your elbows or chest reach your knees. Ensure you are not using your back, neck, or leg muscles. Breath out as you stay up and breath in as you lie down.


Begin by standing a little broader than shoulder width apart, hips must be over your knees and your knees over your ankles. Make certain your shoulders are rolled back, and your spine is neutral. Put your arms straight out, palms dealing with down. Start the motion by unlocking the hips, sending them backward as you bend your knees. As your butt begins to stick out keep your upper body upright and make sure that your back stays directly. Keep your head straight and dealing with forward. You ought to go as deep as you can (hips sinking listed below your knees). Driving through your heels take off back up.



Start by standing a few inches apart. Keep your back straight and look forward. Step forward with one foot, flexing the knee until it’s at a ninety-degree angle. The front knee ought to be directly below the ankle and will pass your toes when you make the lunge. Then pull the front foot back to where you started from, and you have actually done one rep.



Begin by entering into a high plank position, by having your hands on the ground directly under your shoulders. And ensure your back is flat. Lower your body by bending at the elbows, keep your back flat and do not let your butt dip or increase. As you drop, tuck your elbows close to your body and draw your shoulder blades back. Keep your core engaged and breathe out as you press back to the starting position

Now that the fundamentals have been covered let’s get into the ten-week program. This program can be done anywhere, including your house. Prepare with a couple of stretches and prepare to burn fat and build muscle.

Below is the 10 Week Home Challenging Workout Plan that will help you get the perfect body shape.

Take the following steps:

– Drink plenty of Water or infused water could just be the best beginning.
– Choose the time of day you will exercise.
– Choose a start date and get going.
– Regular exercise.

10 Week No-Gym Home Workout Plan:


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


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


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


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


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


Cardio (by week)

30 second sprint, 30 second jog (5x)
35 second sprint, 45 second jog (6x)
45 second sprint, 60 second jog (7x)
50 second sprint, 45 second jog (8x)
55 second sprint, 30 second jog (7x)
60 second sprint, 45 second jog (6x)
65 second sprint, 60 second jog (5x)
70 second sprint, 45 second jog (6x)
75 second sprint, 30 second jog (7x)
80 second sprint, 45 second jog (8x)

How much exercise is enough to lose weight?

A perfect training should be at least 45 to 60 minutes, but this changes from person to person and it depends on how much weight you want to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, then start with 50 minutes of exercise a week and build to 200 minutes.

This entry was posted in FITNESS.