Having a workout plan is essential for getting into shape and losing weight. Often the biggest hurdle that we need to overcome is the thought of going to a gym for a daily workout. In this 10 week no-gym home workout plan you can lose weight and gain muscle mass without making that daily trek to a gym to workout next to strangers, you exercise in the comfort of your own home.
In order to make a home workout a regular part of your routine, you should plan your workout for the same time every day. If it is a part of your daily schedule, you are more likely to do your workout on a daily basis. It is also very important to make sure you drink lots of water while exercising.
To lose weight, you should exercise from 45-60 minutes every day. If you are a beginner, start with a 50-minute workout, and gradually increase up to 200 minutes. Along with this workout plan practice some healthy diet in order to fight bloating and stay healthy.
Monday:
Twenty squats; twenty-five-second wall-sit; fifteen seconds plank; five push-ups; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks
Tuesday:
Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty seconds plank; twenty butt-kicks
Wednesday:
Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall-sit; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second plank; and ten push-ups
Thursday:
Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank; fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups
Friday:
Twenty-five squats; forty sit-ups; sixty-second plank; thirty push-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks
Saturday and Sunday:
Rest days
Weekly plan for cardio workout:
Week 1: 30-second sprint, 30-second jog (5x / day)
Week 2: 35-second sprint, 45-second jog (6x / day)
Week 3: 45-second sprint, 60-second jog (7x / day)
Week 4: 50-second sprint, 45-second jog (8x / day)
Week 5: 55-second sprint, 30-second jog (7x / day)
Week 6: 60-second sprint, 45-second jog (6x / day)
Week 7: 65-second sprint, 60-second jog (5x / day)
Week 8: 70-second sprint, 45-second jog (6x / day)
Week 9: 75-second sprint, 30-second jog (7x /day)
Week 10: 80-second sprint, 45-second jog (8x / day)
Having a dedicated workout plan and a balanced diet will help you get into shape and lose unwanted weight without the need for a daily trip to the gym.
Original article and pictures take athomebodyweightworkout.com site
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