10 Week No-Gym Home Workout Plans

Today we will talk about 10 Week No-Gym Home Workout Plans.

We got some new workouts for you. If you are one of those that want to lose weight or gain muscle you should definitely check the plans. You dont need equipment to do these exercises; just an hour daily and you will be fit as never before.

Workout Plans Instructions:

You should repeat this circuit 2 times if you are a beginner. For advanced people 5 times are enough with rest for 60 seconds beetwen the sets.

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Monday

You need to do:

• 20 squats
• 15 second plank
• 25 crunches
• 35 jumping jacks
• 15 lunges
• 25 second wall sit
• 10 sit ups
• 10 butt kicks
• 5 push ups

Tuesday

You need to do:

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

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Wednesday

You need to do:

• 15 squats
• 40 second plank
• 30 crunches
• 50 jumping jacks
• 25 lunges
• 35 second wall sit
• 30 sit ups
• 25 butt kicks
• 10 push ups

Thursday

You need to do:

• 35 squats
• 30 second plank
• 20 crunches
• 25 jumping jacks
• 15 lunges
• 60 second wall sit
• 55 sit ups
• 35 butt kicks
• 20 push ups

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Friday

You need to do:

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

Saturday

• This is the rest day

Sunday

• Another rest day

Cardio (by week):

• 30 second sprint, 30 second jog (x5)
• 35 second sprint, 45 second jog (x6)
• 45 second sprint, 60 second jog (x7)
• 50 second sprint, 45 second jog (x8)
• 55 second sprint, 30 second jog (x5)
• 60 second sprint, 45 second jog (x5)
• 65 second sprint, 60 second jog (x5)
• 70 second sprint, 45 second jog (x5)
• 75 second sprint, 30 second jog (x5)
• 80 second sprint, 45 second jog (x5)
• 100second sprint, 30 second jog (x5)

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Tips about this workout plans:

1. If you want to achieve your goal in the best way, you should devode at leat half an hour daily. How the time passes you can draw this out to 1 hour daily. This doesn’t mean that you should do the workout all at once. You need to break workout into sections and spread over the course of the day. Keep in mind that the sections should be no less that 10 minutes. In the beggining, 2 days a week is enough and over time you should get up to 5 days a week.
2. Don’t forget the water. It is essential for your body when you workout. Water can help your muscles work and help you sweat too. If you feel dehydrated before you start with the plan, just think aboy how will you feel when the workout is done. Completely worn of.
3. Another tip that will help you is listening to music. It will keep you motivated and continue the exercises with full power.
4. You should never start the benning of this jorney with the most difficult tempo. Don’t push youself too hard and start encreasing the tempo after 2 weeks of following the plan.

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