10 Week No Gym Workout Plan

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What if there was one thing you could do to live longer, have more energy, potentially avoid heart disease, cancer, stroke, and injury – all while boosting your sex life, mood, self-confidence, and body image. Would you do it? That one thing does exist. Unfortunately, there are too many of us who aren’t taking advantage of it.

Exercise is one of the few activities you can do that can improve every aspect of your life, body, and mind.

If you’re like many of us, you struggle to find the motivation to exercise regularly, but thinking about how it can improve your life may be just what you need to take that first step.

Besides watching your calories, studies show that exercise is one of the most powerful tools for weight loss. The calories you burn during cardio and strength training help you lose weight, prevent future weight gain, and avoid obesity.

This is critical since being overweight or obese can put you at risk for a variety of health problems such as type 2 diabetes, heart disease, high blood pressure, gallstones, depression, low self-esteem, and more.

Here is a 10 week no gym workout plan:

Monday

  • 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

Tuesday

  • 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

Wednesday

  • 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

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

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

Sat/Sun
REST

Cardio (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)

A perfect training should be at least 45 to 60 minutes, but this changes from person to person and it depends on how much weight you want to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, then start with 50 minutes of exercise a week and build to 200 minutes.

 

 

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