10 Week No-Gym Home Workout Plan – No Equipment

10 Week No-Gym Home Workout Plan – No Equipment.

Are you interested in getting fit, but at a loss for where to start? Well, you’re in the right place! You don’t need a gym or equipment of any sort to start on the road to better health. All you need is a willingness to challenge yourself, and the desire to stick with it. 

A lot of people think that if you want to make any headway toward that summer bod, you need to be constantly working out… always pushing harder and harder. I think in many ways this is a recipe for burnout. Instead, the “steady as she goes” approach tends to get people hooked on working out better than anything. So keep at it, listen to your body, and have some fun. At first you might feel a little awkward but after you’ve got your moves down, this 10 week workout plan will become the foundation of your healthy lifestyle. It should take anywhere from 45-60 minutes; just enough time to get some meaningful stuff accomplished. You ready? Let’s do this. 

The 10-Week Home Workout Plan Is Simple

Monday

Perform these exercises:

25 crunches, 15 lunges, 35 jumping jacks, 5 push-ups, 20 squats, 1 wall-sit for 25 seconds, 1 plank for 15 seconds, 10 sit-ups, and 10 butt-kicks. What’s a butt-kick, you ask? Just run in place and try to kick your own booty as you do.

Tuesday

Same exercises, different number of repetitions:

20 crunches, 25 lunges, 10 jumping jacks, 10 push-ups, 10 squats, 1 wall-sit for 25 seconds, 1 plank for 30 seconds, 35 sit-ups, and 20 butt-kicks.

Wednesday

Jack up the intensity:

30 crunches, 25 lunges, 50 jumping jacks, 10 push-ups, 15 squats, 1 wall-sit for 35 seconds, 1 plank for 40 seconds, 30 sit-ups, and 25 butt-kicks.

Thursday

Stick with it:

20 crunches, 15 lunges, 25 jumping jacks, 20 push-ups, 1 plank for 30 seconds, 35 squats, 1 wall-sit for 60 seconds, 50 sit-ups, and 35 butt-kicks.

Friday

Feel the burn:

30 crunches, 60 lunges, 55 jumping jacks, 30 push-ups, 25 squats, 1 wall-sit for 25 seconds, 1 plank for 60 seconds, 40 sit-ups, and 50 butt-kicks.

With 5 days of training under your belt, it’s a great time to rest the body. Go for a nice walk or jog, or you can really boost the effects of your workouts by adding some interval training on the weekends. Check it out:

• 1st week- 30 seconds sprinting/30 seconds jogging x5
• 2nd week-35 seconds sprinting/45 seconds jogging x6
• 3rd week- 45 seconds sprinting/ 1 min. jogging/ x7 
• 4th week-50 seconds sprinting/ 45sec. jogging/ x8 
• 5th week-55 seconds sprinting/ 30 sec. jogging/ x7 
• 6th week -1 minute sprinting/ 45 sec. jogging/ x6 
• 7th week- 65 seconds sprinting/ 1 min. jogging/ x5 
• 8th week- 70 seconds sprinting/ 45 sec. jogging/ x6 
• 9th week- 75 seconds sprinting/ 30 sec. jogging/ x7  
• 10th week- 80 seconds sprinting/ 45 sec. Jogging x8

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