10 Week No-Gym Home Workout Plan that BURNS FAT Guaranteed

Exercising is crucial for our overall health as it offers numerous benefits. But, starting to do the exercises is always the hardest part.

Today we will present you a 10-week exercising plan that you should do on daily basis, which will help you burn fat, build muscle mass, and boost health. The plan is consisted of:


Stand with your legs apart, a bit wider than shoulder width. Your shoulders should be rolled back while your spine should stay neutral.

Place your arms straight out with palms facing downwards. The upper body should be upright when the buttocks stick out, while the back and heads should be straight.


You should stand with your legs only few inches apart, the back straight, and look forward. Proceed to step forward with the right foot while bending the knee at a 90-degree angle.  Pull it back and repeat with the other leg.


Start as if doing a high plank position, with your hands on the ground directly under the shoulders. Keep your back flat while you lower the body by bending at the elbows.

As you go down, bring the elbows near the torso and draw the shoulder blades back. When you return to the initial position, exhale.


Lie down on your back, then 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. Inhale as you lie down and exhale as you sit up.

This plan is perfect of you don’t have the time to visit the gym.


  • 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

Remember to do combinations of the exercises for the day and the cardio for the week. Also, take a break during the weekend to let your body repair.

Source: www.dailyhealthpost.com

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