10 Week No-Gym Home Workout Plan

Losing weight can seem daunting when you’ve struggled with maintaining your weight for a long time.

Part of the struggle is making time to get to the gym and workout regularly.

But going to the gym isn’t necessary to stay fit and healthy. In fact, you can get a balanced workout without leaving the comfort of your home.

To fight bloating and excessive weight, follow the workout plan below.

As you do so, drink tons of water and eat plenty of healthy fats , fruits, vegetables and lean proteins while eating appropriately portions meals and snacks.

At Home Workout Plan

This is the 10-week plan you need to follow:

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

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

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

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

On the weekend, rest and refuel your energy by eating plenty of raw foods.

Plus, here’s a breakdown of how the cardio component of your workout evolves week-by-week.

During the first week , do 5 sets of a 30-second sprint followed by a 30-second jog daily.

Week two: six sets of a 35-second sprint followed by a 45-second jog.

Week three: seven sets of a 45-second sprint followed by a 60-second jog.

Week four: eight sets of a 50-second sprint followed by a 45-second jog.

Week five: seven sets of a 55-second sprint followed by a 30-second jog.

Week six: six sets of a 60-second sprint followed by a 45-second jog.

Week seven: five sets of a 65-second sprint followed by a 60-second jog.

Week eight: six sets of a 70-second sprint followed by a 45-second jog.

Week nine: seven sets of a 75-second sprint followed by a 30-second jog.

Week ten: eight sets of a 80-second sprint followed by a 45-second jog.