Who says you need a gym? This ten week no gym workout plan guarantees you a beautiful healthy body

To be fit and healthy you have to join a gym? Is that true? Not necessary because there are many health routines you could observe at home without fancy gym equipment which will work for you just as well. In fact there are some pre workout health routines that allow you to workout at home which may even help you burn fat faster and be physically fit. Here is the ten week no gym workout plan.

Advertisement

You need to be dedicated and committed to whatever you read in this plan where your activity is outlined for every week.

1 The ten week home challenge workout plan

The ten week home challenge workout plan will make you lose weight and give you a great well toned body. Before starting the ten week workout keep in mind these guidelines

Advertisement

Drink adequate water at least 6-8 glasses a day.

Select a time of day for exercise. For best results cardio before breakfast or 4 to 5 hours after lunch is perfect as the body will burn its fat stores for energy rather than current consumption.

Advertisement

If you are underweight or normal weight do not exercise during fasting. Drinking an energy protein shake before workout is ideal.

Chose a date to mark the first day as a record. Be committed.

Advertisement
Girl doing workout in gym

Image Source: www.skinnyms.com

2 Monday Workout 1

  • 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
Monday Workout

Image Source: www.fairladyhealth.com

Advertisement

3 Tuesday Workout 2

  • 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
Tuesday Workout

Image Source: www.health.com

4 Wednesday Workout 3

  • 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
Wednesday Workout at home

Image Source: www.workouttrends.com

Advertisement

5 Thursday

  • 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
lunges inspirels workout

Image Source: www.in-spirelsmagazine.co.uk

6 Friday

  • 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
Friday home workout

Image Source: www.fitaddictions.com

Advertisement

7 Saturday and Sunday are rest days

This is your rest period. Now perform the workout consistently for ten weeks. During the ten week workout, you can eat normally but keep off unhealthy processed and fast food. Ensure you get adequate protein. Eat wholesome foods that will give you a balanced portion of protein, complex carbs and healthy fats. For better results you can add the following cardio sessions for each day of the 10 week no gym workout.

Additional Cardio for every day of the week for 10 weeks

Advertisement
  • 1st week: 30-second sprint and 30-seconds jog, 5 times per week
  • 2nd week: 35-second sprint and 45-second jog, 6 times per week
  • 3rd week: 45-second sprint and 1-minute jog, 7 times per week
  • 4th week: 50-second sprint and 45-second jog, 8 times per week
  • 5th week: 55-second sprint and 30-second jog, 7 times per week
  • 6th week: 1-minute sprint and 45-second jog, 6 times per week
  • 7th week: 65-second sprint and 1-minute jog, 5 times per week
  • 8th week: 70-second sprint and 45-second jog, 6 times per week
  • 9th week: 75-second sprint and 30-second jog, 7 times per week
  • 10th week: 80-second sprint and 45-second jog, 8 times per week
Saturday and Sunday are rest days

Image Source: www.popsugar-assets.com

8 How long should the ideal workout take?

An ideal workout should last from 45 minutes to an hour. But don’t be too rigid. You can modify your timings according to what works best for you. If you are overweight and want to lose fat, pump up the volume and intensity of the workout. Moreover where your nutrition is concerned, the best time to perform the workout is before breakfast or 4 to 5 hours after lunch. This uses up your fat stores rather than the existing fuel in your body.

However if you are underweight or of average weight, do not workout during fasting mode. It would be beneficial to consume an energy protein shake before a workout.

Advertisement

Never skip a workout. A perfect body is the result of hard work and dedication. Unless you are not committed, you will never achieve anything. Be consistent and abide by the 10 week no gym workout and you will be the winner. Always consult your doctor or trainer before starting a new form of high intensity workout.

workout together

Image Source: www.picdn.net

Advertisement

You may also like...