10 Week No-Gym Home Workout Plan

home workout plan

Losing weight can seem daunting when you’ve struggled with maintaining your weight for a long time. Part of the struggle is making time to get to the gym and workout regularly.

However, going to the gym isn’t necessary to stay fit and healthy. In fact, you can get a balanced workout without leaving the comfort of your home.

To lose weight and gain muscle mass, follow the 10-week workout plan below:


  • 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
  • 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
  • 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
  • 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

On the weekend, rest and refuel your energy by eating plenty of raw foods.

Additionally, here’s a breakdown of how the cardio component of your workout evolves week-by-week.

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)





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