10 Week No-Gym Home Workout Plan

Here are some new workouts for you to try with no equipment necessary. If you are looking to build muscle or shed some pounds, just dedicating a little time each day to this plan will help you reach your goals.

Home Workout Plan


Workout Plan Instructions:

Beginners should start out with two repetitions of this circuit. Increase your repetitions over time, until you are able to perform 5 sets of the circuit with sixty seconds of rest between each set.

Tips for This Workout Plan:

In order to see the best results, you should spend a minimum of thirty minutes per day with this workout. As you build up strength and stamina, increase this amount to one hour each day. This doesn’t have to be completed all at once though. You can spread the work out over the course of your day by breaking it into sections that are at least ten minutes long. When you first start on the plan, aim for working out two days per week, and eventually increase this to five days a week.

A critical part of a fitness routine is proper hydration. You need to be drinking plenty of water throughout the day so your body can perform at a high level. Consuming enough water will allow your muscles to work hard and will help you to sweat. Be sure to drink water at a slow but steady pace throughout the day.

Another way to help push you through workouts is to listen to music that motivates you. Start out with a moderate tempo to keep pace with, and start increasing the speed after two weeks on the workout plan.

Monday:                                        Tuesday                                   Wednesday

10 sit-ups                                        35 sit-ups                                 30 sit-ups
5 push-ups                                     10 push ups                            10 push-ups
20 squats                                        10 squats                                 15 squats
15 lunges                                        25 lunges                                 25 lunges
35 jumping jacks                         10 jumping jacks                  50 jumping jacks
15 second plank                          30 second plank                   40 second plank
25 crunches                                   25 crunches                           30 crunches
25 second wall sit                       45 second wall sit                35 second wall sit
10 butt kicks                                 20 butt kicks                          25 butt kicks

Thursday:                                        Friday                                   Saturday                               Sunday

55 sit ups                                       40 sit ups                                This is rest day                   Another rest day
20 push ups                                  30 push ups
35 squats                                       25 squats
15 lunges                                       60 lunges
25 jumping jacks                        55 jumping jacks
30 second plank                         60 second plank
20 crunches                                  30 crunches
60 second wall sit                      45 second wall sit
35 butt kicks                                 50 butt kicks

Cardio (by week):

  • 30 second sprint, 30 second jog (5x)
  • 35 second sprint, 45 second jog (6x)
  • 45 second sprint, 60 second jog (7x)
  • 50 second sprint, 45 second jog (8x)
  • 55 second sprint, 30 second jog (7x)
  • 60 second sprint, 45 second jog (7x)
  • 60 second sprint, 45 second jog (6x)
  • 65 second sprint, 60 second jog (5x)
  • 70 second sprint, 45 second jog (6x)
  • 75 second sprint, 30 second jog (7x)
  • 80 second sprint, 45 second jog (8x)
  • 100 second sprint, 30 second jog (5x)

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