Home / Fitness / 10 Week No-Gym Home Workout Plan

10 Week No-Gym Home Workout Plan

This mini-plan for both men and women can help you lose weight and gain muscle mass. What is best about it is that it can be done in the commodity of your home and you do not need to visit the gym nor use any special equipment.

Make sure you drink lots of water and find a proper time to exercise on a daily basis.

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.

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


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


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


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


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


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

You should rest during the weekend.

Weekly plan for cardio workout:

  1. 30-second sprint, 30-second jog (5x)
  2. 35-second sprint, 45-second jog (6x)
  3. 45-second sprint, 60-second jog (7x)
  4. 50-second sprint, 45-second jog (8x)
  5. 55-second sprint, 30-second jog (7x)
  6. 60-second sprint, 45-second jog (6x)
  7. 65-second sprint, 60-second jog (5x)
  8. 70-second sprint, 45-second jog (6x)
  9. 75-second sprint, 30-second jog (7x)
  10. 80-second sprint, 45-second jog (8x)

Check Also


The abdomen is probably one of the most problematic body parts when it comes to …


  1. Thank you, I’ve recently been looking for info approximately this topic for ages and yours is the greatest I’ve came upon till now. However, what in regards to the conclusion? Are you sure concerning the supply?
    home page http://fastbirddev.net/GluonKr/22672

  2. We absolutely love your blog and find almost all of your post’s to be exactly what I’m looking for. Would you offer guest writers to write content in your case? I wouldn’t mind writing a post or elaborating on a few of the subjects you write concerning here. Again, awesome blog!
    view my blog http://www.xiulu.com/home.php?mod=space&uid=52300&do=profile&from=space

  3. hi!,I really like your writing very a lot! proportion we be in contact extra about your post on AOL? I require an expert on this space to resolve my problem. Maybe that is you! Having a look forward to look you.
    home page http://tku.16mb.com/webid/item.php?id=829346&mode=1

  4. Hello, yes this piece of writing is truly fastidious and I have learned lot of things from it regarding blogging. thanks.
    click here http://bbs.jrem.cn/home.php?mod=space&uid=211301&do=profile&from=space

  5. Excellent blog you have got here.. It’s difficult to find quality writing like yours nowadays.
    I really appreciate individuals like you! Take care!!

  6. Keep this going please, great job!

  7. Wow, that’s what I was looking for, what a stuff! existing here at this weblog, thanks admin of this web page.

  8. I am no longer certain the place you’re getting your info, however great topic.
    I needs to spend a while learning more or figuring out more.
    Thanks for magnificent information I used to
    be looking for this information for my mission.

  9. Hey! Do you know if they make any plugins to protect against hackers?
    I’m kinda paranoid about losing everything I’ve
    worked hard on. Any tips?

  10. Excellent way of describing, and fastidious paragraph to obtain data about my presentation topic, which i am going to deliver in university.

  11. I am really grateful to the holder of this site who has shared this great paragraph at at this place.

  12. Your method of explaining all in this paragraph is actually nice, all
    can effortlessly be aware of it, Thanks a lot.

  13. I am not sure where you’re getting your information, but
    good topic. I needs to spend some time learning
    much more or understanding more. Thanks for wonderful information I was looking for this information for my mission.

  14. Do you have a spam issue on this blog; I
    also am a blogger, and I was wanting to know your situation; we have developed
    some nice practices and we are looking to exchange solutions with other folks, please shoot me an email if interested.

  15. Admiring the commitment you put into your site and in depth information you provide.

    It’s good to come across a blog every once in a while that
    isn’t the same out of date rehashed information. Fantastic
    read! I’ve saved your site and I’m including your RSS feeds to my Google account.

  16. Yes! Finally something about former chief.

  17. Hi to every one, for the reason that I am truly keen of reading this
    blog’s post to be updated on a regular basis. It contains
    nice stuff.

  18. If you are going for best contents like me, simply visit this web site everyday as it presents feature contents, thanks

  19. Hi there! I could have sworn I’ve visited this web site before but after looking at some of the posts I realized it’s new to me.
    Anyways, I’m certainly happy I came across it and I’ll be bookmarking it and
    checking back regularly!

  20. Good info. Lucky me I came across your website by accident
    (stumbleupon). I’ve saved as a favorite for later!

  21. Hey just wanted to give you a quick heads up and let you know a
    few of the pictures aren’t loading correctly.
    I’m not sure why but I think its a linking issue. I’ve tried it
    in two different web browsers and both show the same outcome.

  22. I am regular reader, how are you everybody? This
    article posted at this site is really nice.

  23. Informative article, exactly what I was looking for.

  24. Its like you learn my thoughts! You seem to grasp
    so much about this, like you wrote the e-book in it or something.
    I believe that you simply could do with a few p.c.

    to pressure the message house a bit, however instead of that, that
    is wonderful blog. An excellent read. I will definitely be back.

  25. Great post! We will be linking to this particularly great article on our
    website. Keep up the good writing.

  26. I know this web site presents quality dependent articles and other stuff, is there any other
    site which presents such stuff in quality?

  27. Hi there! Would you mind if I share your blog with my twitter group?
    There’s a lot of people that I think would really appreciate your content.
    Please let me know. Cheers

  28. Hi there, this weekend is good for me, as this occasion i am reading this wonderful
    informative piece of writing here at my home.

  29. Hi there friends, how is the whole thing, and what you desire to say on the topic of this paragraph,
    in my view its truly awesome designed for me.

  30. I think this is one of the most vital info for me. And i am glad
    reading your article. But want to remark on some
    general things, The site style is great, the articles is really excellent : D.
    Good job, cheers

  31. I want to to thank you for this good read!! I absolutely enjoyed every little bit of it.
    I have you saved as a favorite to check out new things you post…

  32. Good blog you’ve got here.. It’s difficult to find excellent writing like yours
    nowadays. I truly appreciate people like you! Take care!!

  33. Hi, this weekend is good in support of me, as this occasion i am
    reading this impressive informative article here at my

  34. I am truly grateful to the owner of this website who has shared this enormous piece of writing at at this time.

  35. Does your website have a contact page? I’m having problems locating it but, I’d like
    to send you an e-mail. I’ve got some recommendations for your blog you might be interested in hearing.
    Either way, great site and I look forward to seeing it develop over time.

  36. I doo knoᴡ a recreation we arе aƅle to plԝy thɑt is like Daddy
    is tɑlkong about.? Mommy stated making both boys want to know
    tһe game a lot. ?It?s ϲalled ?Whats the neatedst thing about God.
    And each of us has to provіde you ᴡith onee actually good thing
    we like about God. Who needs to goo fіrst??
    Lee and Ꮮarry jumpeԁ and shouted ?ME ME!? aving thеeir hands within the air like they
    do at scһool. Finally, M᧐mmy mentioned, ?Nicely Leе, since you might be two mіnutes olԀer than Larry, you maay go firѕt.

  37. It’s going to be ending of mine day, but before end I
    am reading this fantastic paragraph to improve my knowledge.

  38. Nice blog here! Also your web site loads up fast!
    What web host are you using? Can I get your affiliate link to your host?
    I wish my site loaded up as quickly as yours lol

  39. Hi! Do you know if they make any plugins to help with Search
    Engine Optimization? I’m trying to get my blog to
    rank for some targeted keywords but I’m not seeing very good gains.
    If you know of any please share. Many thanks!

  40. It’s perfect time to make some plans for the future and it is time to be happy.
    I’ve read this post and if I could I desire to suggest you few interesting things
    or suggestions. Maybe you can write next articles referring to this article.
    I desire to read even more things about it!

  41. Hmm it looks like your blog ate my first comment (it was extremely long) so I guess I’ll just sum it up what I
    wrote and say, I’m thoroughly enjoying your blog.

    I as well am an aspiring blog blogger but I’m still new to the
    whole thing. Do you have any tips for beginner blog writers?

    I’d definitely appreciate it.

  42. When some one searches for his essential thing, thus he/she wants to be available that in detail, therefore that thing is maintained over here.

  43. I simply couldn’t depart your website prior to suggesting that I extremely enjoyed the standard info an individual supply on your guests?
    Is gonna be back often to check up on new posts

  44. Hi, Neat post. There is a problem along with your web site in internet explorer, could check this?

    IE nonetheless is the marketplace leader and a huge part of other folks
    will miss your great writing due to this problem.

  45. Hi to all, the contents present at this web site are actually amazing
    for people experience, well, keep up the good work

  46. What’s up to every body, it’s my first visit of this blog; this website
    carries awesome and genuinely excellent information in support of readers.

  47. It is truly a nice and useful piece of info. I am happy that you simply shared this helpful info with us.

    Please stay us up to date like this. Thanks for sharing.

  48. Hi this is kind of of off topic but I was wanting to know if blogs
    use WYSIWYG editors or if you have to manually code with HTML.
    I’m starting a blog soon but have no coding knowledge so I wanted
    to get advice from someone with experience. Any help would be
    greatly appreciated!

  49. Greetings! Very useful advice within this post!
    It is the little changes which will make the most important changes.
    Thanks a lot for sharing!

  50. Excellent way of telling, and nice piece of writing to obtain information on the topic of my presentation focus,
    which i am going to deliver in university.

  51. I know this if off topic but I’m looking into starting my own blog and was curious what all is needed to get setup?
    I’m assuming having a blog like yours would cost a pretty penny?

    I’m not very internet savvy so I’m not 100% positive.

    Any recommendations or advice would be greatly appreciated.
    Appreciate it

  52. I’m gone to say to my little brother, that he should also go to see this blog on regular basis to take updated from newest reports.

  53. Wonderful web site. Plenty of helpful information here. I’m sending it to
    some pals ans also sharing in delicious. And obviously, thank you to your sweat!

  54. Thanks for your personal marvelous posting!
    I quite enjoyed reading it, you are a great author.
    I will make sure to bookmark your blog and will eventually come back at some point.
    I want to encourage one to continue your great job, have a nice

  55. I’m really enjoying the design and layout of your blog.
    It’s a very easy on the eyes which makes it much more pleasant for
    me to come here and visit more often. Did you hire out a designer to create your theme?
    Superb work!

  56. Hello There. I found your blog using msn. This is an extremely well written article.
    I will make sure to bookmark it and return to read more
    of your useful information. Thanks for the post.

    I’ll definitely return.

  57. It’s an amazing paragraph in support of all the online viewers; they will
    take advantage from it I am sure.

  58. I wanted to thank you for this great read!! I certainly
    enjoyed every little bit of it. I’ve got you book marked to check out new stuff you

  59. Hello there! Do you know if they make any plugins to assist with Search Engine Optimization? I’m trying to get my
    blog to rank for some targeted keywords but I’m not seeing very good results.
    If you know of any please share. Thanks!

  60. First of all I want to say excellent blog!
    I had a quick question which I’d like to ask if you don’t mind.
    I was interested to find out how you center yourself and clear your thoughts prior
    to writing. I’ve had a hard time clearing my thoughts in getting my
    ideas out. I do enjoy writing however it just seems like the first 10 to 15 minutes are lost just trying to figure out how to
    begin. Any suggestions or tips? Thanks!

  61. Admiring the commitment you put into your site and in depth information you provide.

    It’s good to come across a blog every once in a while
    that isn’t the same out of date rehashed material. Wonderful read!
    I’ve saved your site and I’m including your RSS feeds to
    my Google account.

  62. What’s Taking place i am new to this, I stumbled upon this I have discovered It absolutely useful and it has aided me out loads.
    I hope to give a contribution & assist other customers like its helped me.
    Good job.

  63. Pretty nice post. I just stumbled upon your weblog and
    wished to say that I have really enjoyed surfing around your blog posts.
    In any case I’ll be subscribing to your feed and I hope you write again very soon!

  64. I’m really impressed together with your writing skills as neatly as with the structure for your weblog. Is that this a paid theme or did you customize it yourself? Anyway stay up the excellent high quality writing, it’s rare to look a great blog like this one nowadays..

  65. It’s impressive that you are getting ideas from this post as well as from our discussion made
    at this time.

  66. We’re a group of volunteers and starting a new scheme in our community.
    Your site offered us with valuable info to work on. You’ve
    done an impressive job and our whole community will be grateful to you.

  67. Have you ever thought about adding a little bit more than just your articles?
    I mean, what you say is fundamental and all. Nevertheless imagine if you added some great photos
    or video clips to give your posts more, “pop”!
    Your content is excellent but with pics and videos, this website could undeniably be one of the most beneficial in its
    field. Awesome blog!

  68. My spouse and I absolutely love your blog and find most of
    your post’s to be exactly what I’m looking for. can you offer guest writers to write content to suit your needs?
    I wouldn’t mind publishing a post or elaborating on a number of the subjects you write with regards to here.

    Again, awesome web log!

  69. There’s great developments on the design of your blog, I truly enjoy that! My website is regarding how to attract a straight woman and there are quite a lot of stuff to do, I am currently a beginner in web page design. Take care!

  70. Everything is very open with a really clear description of the challenges.
    It was really informative. Your site is very useful. Thank you for sharing!

  71. I’m no longer certain the place you’re getting your info, but great topic.

    I must spend some time studying more or understanding more.
    Thanks for excellent info I used to be searching for this information for my mission.

  72. I’m curious to find out what blog platform you have been working with?
    I’m experiencing some small security problems with my latest site and I would like to find something
    more safe. Do you have any recommendations?

  73. Hi there! This post couldn’t be written any better! Reading through
    this post reminds me of my good old room mate! He always kept talking about
    this. I will forward this write-up to him. Fairly certain he will
    have a good read. Thanks for sharing!

  74. Awesome! Its actually amazing article, I have got much clear
    idea regarding from this piece of writing.

  75. Hmm is anyone else experiencing problems with the pictures on this blog loading?
    I’m trying to figure out if its a problem on my end or if it’s the blog.
    Any feedback would be greatly appreciated.

  76. I’m not certain the place you’re getting your information, but good
    topic. I must spend a while finding out more or working out more.
    Thank you for magnificent info I used to be searching for this info for
    my mission.

  77. Hi i am kavin, its my first occasion to commenting anyplace, when i read this post i thought
    i could also create comment due to this good
    piece of writing.

  78. As the admin of this web site is working, no question very soon it will be well-known, due to its
    quality contents.

  79. tarot gratuit journalier reglement tarot 4 joueurs feminin tarot tarot d’or la petite roue carte tarot soleil partie tarot gratuit tarot
    en ligne gratuit signification carte 13 tarot marseille tarot ordinaire oracle belline signification carte bleue poignee au
    tarot a 5 tirage tarot reponse oui non gratuit tarot d’amour gratuit marie claire
    interpreter tirage tarot marseille tirer carte tarot apprendre tirage
    tarot ligne gratuit feminin sofeminine tarot jewel voyance maelly tirage tarots gratuit tarot cartomancie divinatoire magie
    voyance tarot tzigane voyance gratuite en direct par mail tirage tarot amour
    gratuit temporel

  80. tirage tarot gratuit jeu logiciel points tarot en ligne tarot financier savoir son avenir avec tarot signification carte tarot jeux tarot 5 joueurs en ligne tirage tarot quotidien amour tarot sante tarot amour immediat gratuit tarot gratuit amour reponse immediate signification carte soleil tarot marseille oracle ge tirage gratuit yahoo tarot elle fox tarot 5 1 tarot empereur et ermite tarot journal pdf jeu du
    tarot en ligne tarot diable et arcane sans nom tirage tarot marseille gratuit philippe l’empereur tarot sentimental le
    palais du tarot tarot marie claire amour magie voyance tirage tarot marseille gratuit tarot explication tarot carte signification soleil 60 tarots gratuits jouer au tarot en ligne gratuitement et sans inscription signification lame 11 tarot marseille regle du tarot facile voyance avec
    carte tarot jeu tirage tarot divinatoire gratuit en ligne application iphone
    tarot gratuit le bateleur tarot docteur tarot avignon tarot
    gratuit par mail secret du tarot la lune tarot divinatoire marie claire avenir selon le tarot divinatoire tarot marseille arcane sans nom
    signification du tarot tirage tarot gratuit en ligne immediat comment jouer tarot ton tarot gratuit tarot gratuit direct tarot carte 33 tirage tarot marocain gratuit tarot d amour gratuit tarot divinatoire gratuit
    tarot marseille gratuit oui non combinaison tarot
    force voyance gratuit tarot ligne tarot le mat et l’empereur signification tarot marseille arcane mineur mystic
    tarot light pauline tarot et voyance tarot la lune a l’envers marie clair tarot tirage
    tarot magie et voyance hermite tarot signification arcane majeur
    tarot aufeminin tarot marseille logiciel gratuit tarot
    belote tarot pierre yonas tarot d osho tarot lenormand signification tarot du
    oui non interpretation tarot marseille gratuit tirage tarot
    magie voyance tarot 6 maat tarot amazon carte du jour tarot regle
    du jeu du tarot mon tirage tarot viviane avis tarot d’amour gratuit marie claire tirage tarot amour gratuit 2012 tarots amour tarot justice amour tarot osho gratuit tirage tarot hebdomadaire
    tarot a 5 en ligne gratuit sans inscription mathieu tarot
    trompette papus tarot divinatoire pdf explication carte tarot persan tirage tarot astrologique gratuit jeux
    du tarot voyance regle tarot petit au bout perdu tarots gratuit en ligne carte diable
    tarot tarot gratuit windows 8 tarot rtl gratuit tarot jugement et
    hermite jeux du tarot regle tarot elle aufeminin tirage gratuit tarot travail tarot club plm paris voyance tarot marseille tarots belline gratuits tarots voyance
    iza arcane du tarot le pape tirage en croix tarot pdf
    tarot roue astrologique gratuit tarot persan aline pasqui tarots gratuits belline jouer au tarot
    en ligne a 5 calcul tarot 5 joueurs

  81. tarot gratuit hors ligne tarot signification carte tarot gratuit eryod soft tarot
    finance du jour tirage tarot marseille gratuit aufeminin divitarot 2015 tarot
    la lune a l’envers tarot divinatoite tarot gratuit 3 jours
    tarot reponse oui ou non zen tarot le jugement et la force tarot apprendre tarot divinatoire marie
    claire astro tarot amour denis lapierre tarot divinatoire tirage tarot lambert tarot oracle prenom l’excuse dans le tarot tarot graduit tarot femina divitarot 2015 tarot gratuit
    fiable amour jeu tarot en direct gratuit tirage tarot gratuit marie claire amour
    interpreter mon tirage tarot marseille tarot gratuit marseillais tarot croise divinatoire regle tarot a 5 petit au bout tarot 4
    joueurs tarot arcane 6 tirage tarot gratuit oracle belline tarot diable signification jeu flash tarot
    gratuit point tarot bout tirage tarot gratuit murielle robert tarot le mat sante apprendre a bien jouer au tarot tirage croix tarot signification lame tarot soleil tarot camoin gratuit application calcul point tarot tarot l amoureux rtl tarot du jour amour tarot jour divinatoire tirage carte tarot en ligne gratuit tarot ange aline pasqui regle jeux tarot gratuit voyance tarot gratuit immediat jeu tarot pro gratuit
    tarot jeux gratuits apprendre le tarot egyptien voyance carte tarot gratuite tarot divinatoire marie claire tarot amour gratuit voir
    pour savoir tarot voyance mon tirage tarot tarot persan gratuit
    rtl tarot du jour tirage tarot en ligne lambert tirage carte tarot marie
    claire tirage tarot gratuit amour fiable tarot 8 d’epee tarot force et jugement tarot facile amour poignee tarot regle tirage en croix
    tarot marseille gratuit tarot a 4 gratuit en ligne tarot a
    trois points magie et tarot objectif tarot ne fonctionne plus tarot lame 8 strategie pour le tarot tarot a 3 objectif tarot gratuit tarot gratuit pour tablette tarot serieux gratuit
    ligne avenir gratuit tarot divinatoire interpretation tarots tarot 1 carte carte du tarot l’amoureux tarot
    le pendu et l’amoureux se faire tirer le tarot gratuitement lambert
    tarot carte tarot l’amoureux tarot gratuit divinatoire gratuit poignee
    au tarot tarot ellen dugan tarot divinatoire du jour gratuit lapierre tarots
    jouer au tarots l’hermite arcane tarot association tarot
    imperatrice tirage tarot belline gratuit ligne oracle tarot amour gratuit tirage tarot ange gratuit apprendre tarot voyance gratuit ton avenir
    selon le tarot divinatoire tirage tarot gratuit lambert combinaison carte tarot soleil
    carte tarot 30 jeu du tarot en ligne gratuit tarot fiable
    et gratuit tarot gratuit avenir financier tarot oui
    non pendule tirage tarot gratuit immediat marie claire

Leave a Reply

Your email address will not be published. Required fields are marked *

Powered by themekiller.com