10 Week No-Gym Home Workout Plan

No matter how busy you are, making time to exercise and take care of yourself is really important – and with the 10-week no-gym home workout plan, you can achieve just that.

Getting to the gym can sometimes be a pain – it takes up a huge part of your day, especially when considering the travel time required. However, going to the gym isn’t necessary to stay fit and healthy. In fact, you can get in a balanced workout without leaving the comforts of your home.

If you want to lose weight, gain muscle, or simply get fit, follow the workout plan below. Be sure to drink plenty of water each day (2-3 litres), and eat a whole-foods diet consisting of plenty of leafy greens, fruit, vegetables, nuts and seeds.

At Home Workout Plan

This is the 10-week no-gym home workout plan you need to follow. If you are unsure of any of the exercises, do a quick google search to ensure you’re performing each with proper form.

Below shows you each day of the week, and which strength-training exercises you should perform. Below these days shows you what you should be performing for each week in terms of cardio.

Monday:

– 20 squats
– 20 five-second wall-sits
– 15-second plank
– 5 push-ups
– 30 jumping jacks
– 25 crunches
– 15 lunges
– 10 sit-ups
– 10 butt-kicks

Tuesday:

– 10 squats
– 20 crunches
– 10 jumping jacks
– 10 push-ups
– 25 lunges
– 35 sit-ups
– 45 second wall-sit
– 30-second plank
– 20 butt-kicks

Wednesday:

– 15 squats
– 30 sit-ups
– 30 crunches
– 35 second wall-sit
– 50 jumping jacks
– 25 butt-kicks
– 25 lunges
– 45-second plank
– 10 push-ups

Thursday:

– 35 squats
– 20 crunches
– 15 lunges
– 35-second plank
– 50 sit-ups
– 60-second wall-sit
– 35 butt-kicks
– 25 jumping jacks
– 20 push-ups

Friday:

– 25 squats
– 40 sit-ups
– 60-second plank
– 30 push-ups
– 30 crunches
– 60 lunges
– 55 jumping jacks
– 45-second wall-sit
– 50 butt-kicks

Saturday & Sunday:

Rest and stretch – light walking and yoga is recommended.

Cardio (by week):

Week one: do 5 sets of a 30-second sprint followed by a 30-second jog.
Week two: do 6 sets of a 35-second sprint followed by a 45-second jog.
Week three: do 7 sets of a 45-second sprint followed by a 60-second jog.
Week four: do 8 sets of a 50-second sprint followed by a 45-second jog.
Week five: do 7 sets of a 55-second sprint followed by a 30-second jog.
Week six: do 6 sets of a 60-second sprint followed by a 45-second jog.
Week seven: do 5 sets of a 65-second sprint followed by a 60-second jog.
Week eight: do 6 sets of a 70-second sprint followed by a 45-second jog.
Week nine: do 7 sets of a 75-second sprint followed by a 30-second jog.
Week ten: do 8 sets of a 80-second sprint followed by a 45-second jog.