Get in Shape With This 10 Week No-Gym Home Workout Plan

Why waste money on a gym membership when you can get fit at home?

 

Some people can find it hard to take out the time to go workout at a gym. They can have genuine reasons which might be keeping them from committing to a gym membership. On top of this, some people don’t like the idea of paying for gyms, supplements, etc. to get in shape.

Though these people can’t make it to a gym or don’t like paying for it and what comes with it, some of them do want to get in shape and would love to live a healthy lifestyle. If you happen to be one of these people, we have got just the workout plan for you.

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We have designed a 10-week no-gym home workout plan that will help you get in shape and will assure you staying fit without getting a gym membership is possible. Although, this is a no-gym workout plan, don’t expect yourself to be slouching on your couch while you magically get into shape.

You’ll be doing some body weight exercises and going out for a run – if you don’t have any cardio equipment at your home. Rest assured, you’ll be getting your dream physique in less than three months as long as you stick to this plan.

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While some people believe getting into good shape is just about working out, it’s more than that. Along with exercise, you need to have your diet in place. You also need to make sure you’re getting ample rest between your workouts because this is where your body makes all the changes.

Continued on the next page…

Monday

  • Cardio: 10 minutes
  • Squats: 3 sets X 15 reps
  • Lunges: 3 sets X 15 reps
  • Butt Kicks: 3 sets X 15 reps
  • Push-ups: 3 sets X 10 reps
  • Crunches: 3 sets X 25 reps
  • Planks: 3 sets X 30-second hold
  • Mountain Climber: 3 sets X 15 reps
  • Hip Raise: 3 sets X 15 reps (2-second hold at the top)
  • Reverse Crunches: 3 sets X 15 reps

Tuesday

  • Cardio: 10 minutes
  • Sumo Squats: 3 sets X 15 reps
  • Step Ups: 3 sets X 15 reps
  • Butt Kicks: 3 sets X 15 reps
  • Push-Ups: 3 sets X 10 reps
  • Sit-Ups: 3 sets X 25 reps
  • Side Planks: 3 sets X 30-second hold
  • Jumping Jacks: 3 sets X 20 reps
  • Lying Alternate Toe Touch: 3 sets X 20 reps
  • Side Crunches: 3 sets X 15 reps

Wednesday

  • Cardio: 10 minutes
  • Squats: 3 sets X 15 reps
  • Lunges: 3 sets X 15 reps
  • Butt Kicks: 3 sets X 15 reps
  • Push-ups: 3 sets X 10 reps
  • Crunches: 3 sets X 25 reps
  • Planks: 3 sets X 30-second hold
  • Mountain Climber: 3 sets X 15 reps
  • Hip Raise: 3 sets X 15 reps (2-second hold at the top)
  • Reverse Crunches: 3 sets X 15 reps

Thursday

  • Cardio: 10 minutes
  • Sumo Squats: 3 sets X 15 reps
  • Step Ups: 3 sets X 15 reps
  • Butt Kicks: 3 sets X 15 reps
  • Push-Ups: 3 sets X 10 reps
  • Sit-Ups: 3 sets X 25 reps
  • Side Planks: 3 sets X 30-second hold
  • Jumping Jacks: 3 sets X 20 reps
  • Lying Alternate Toe Touch: 3 sets X 20 reps
  • Side Crunches: 3 sets X 15 reps

Friday

  • Cardio: 10 minutes
  • Squats: 3 sets X 15 reps
  • Lunges: 3 sets X 15 reps
  • Butt Kicks: 3 sets X 15 reps
  • Push-ups: 3 sets X 10 reps
  • Crunches: 3 sets X 25 reps
  • Planks: 3 sets X 30-second hold
  • Mountain Climber: 3 sets X 15 reps
  • Hip Raise: 3 sets X 15 reps (2-second hold at the top)
  • Reverse Crunches: 3 sets X 15 reps

Saturday

  • Cardio: 10 minutes
  • Sumo Squats: 3 sets X 15 reps
  • Step Ups: 3 sets X 15 reps
  • Butt Kicks: 3 sets X 15 reps
  • Push-Ups: 3 sets X 10 reps
  • Sit-Ups: 3 sets X 25 reps
  • Side Planks: 3 sets X 30-second hold
  • Jumping Jacks: 3 sets X 20 reps
  • Lying Alternate Toe Touch: 3 sets X 20 reps
  • Side Crunches: 3 sets X 15 reps

Sunday schedule on the next page…

Sunday

  • Active Rest

Begin your workouts with cardio sessions, so you don’t feel lazy getting off the couch and onto the yoga mat. Your cardio needs to be 10 minutes of running which will include two minutes of jogging and a one minute all out sprint. Repeat this cycle until 10 minutes are over.

Keep in mind, Sunday are your active rest days. You still need to get your cardio in or do a similar activity which will require you to be cardiovascularly active for at least 10 minutes. Keep free to try other activities like going for a swim, skiing, etc.

Get in Shape With This 10 Week No-Gym Home Workout Plan

Don’t settle into your workouts. Since you’ll be doing these workouts for 10 weeks, your body will adapt to them and you’ll get stronger and better at them. In the later weeks, if you find these workouts to be too easy, feel free to add extra reps or add a set number of reps to the exercises every week.

If you’re too confused about what to eat, this article will help you in setting up a diet, which you can follow to fasten up the results from this workout plan. Do consult your nutritionist or personal trainer if you’re not sure about designing your own diet.

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Your workouts should last from 45 minutes to one hour. If you’re taking over an hour, you need to increase the intensity of your workouts by making the rest period between the sets shorter. Doing this will also increase your cardiovascular health.

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