This 10-weeks no-gym workout plan is the one you need is you are looking for an effective fitness routine that will help you lose weight, build muscles, and make your lifestyle healthier.
The coronavirus pandemic and lockdown measures have trapped us inside our homes, or should I say, inside our kitchens? However, the situation can be easily solved, if you are determined to get in shape!
Yup, all you need is some time at home, no gym, and no equipment! Are you ready to accept the challenge, and stick with it?
Many maintain that if you want to get the body of your dreams, you must work out most of your time.
However, others disagree, claiming that this is a burnout recipe in many ways. Instead, they choose the “steady as she goes “ approach, or working out better than anything.
So stick to it, listen to your body, and enjoy it.
When asked about his opinion on “the best exercise to lose weight”, Dr. Timothy Church of the Pennington Biomedical Research Center in Baton Rouge, La. answered simply: “the exercise you’ll do.”
While you might suspect its potential effects at first, after 10 weeks, this workout plan will become the main component of your healthy lifestyle.
By shifting the focus of the workout to a different group of muscles each day, you will end up having a well-rounded routine. It will take about 45-60 minutes every day, and the progress and results are inevitable!
10-week no-gym workout plan, let’s do this!
Monday
Do the following exercises:
25 crunches, 15 lunges, 20 squats, 1 wall-sit for 25 seconds, 1 plank for 15 seconds, 35 jumping jacks, 5 push-ups, 10 sit-ups, and 10 butt-kicks.
Tuesday
Repeat the same routine, but do the exercises in a different number of repetitions:
20 crunches, 25 lunges, 10 squats, 1 wall-sit for 25 seconds, 1 plank for 30 seconds, 10 jumping jacks, 10 push-ups, 35 sit-ups, and 20 butt-kicks.
Wednesday
Increase the intensity:
30 crunches, 25 lunges, 15 squats, 1 wall-sit for 35 seconds, 1 plank for 40 seconds, 50 jumping jacks, 10 push-ups, 30 sit-ups, and 25 butt-kicks.
Thursday:
Keep up with the good work:
20 crunches, 15 lunges, 1 plank for 30 seconds, 35 squats, 1 wall-sit for 60 seconds, 25 jumping jacks, 20 push-ups, 50 sit-ups, and 35 butt-kicks.
Friday:
It’s time to feel your body burning:
30 crunches, 60 lunges, 25 squats, 1 wall-sit for 25 seconds, 1 plank for 60 seconds, 55 jumping jacks, 30 push-ups, 40 sit-ups, and 50 butt-kicks.
It’s the right time to rest your body after 5 days of training. You can go for a walk or jog, or you can enhance the workout effects by including some interval training during the weekends.
Here it goes:
- 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
It is important to remember that you should never starve yourself or exercise on an empty stomach, as the body will start to burn muscle instead of fat.
Therefore, you need some calories to trigger the fat-burning process. Your body transformation is about to start!
Are you ready to feel and look strong and healthy? Start with the 10-weeks no-gym workout plan, today!