With this 10 week workout plan there will be no need to go to the gym again!


In this article we are going to show you how to lose weight, gains muscle and get fit. And you don’t even have to go to the hospital because you can do it at home.
This is actually a workout plan for 10 weeks that will help you achieve the best shape of your body ever!

All you need to do is:

First, you should drink a lot of water. Then, you should choose the right time of the day to work out and of course the day when you are going to start. After that, you must regularly work out according to this plan:

20 squats; fifteen-second plank; 25 crunches; 35 jumping jacks; 15 lunges; twenty-five second wall-sit; 10 sit-ups; 10 butt-kicks and 5 push-ups

10 squats; thirty-second plank; 20 crunches; 10 jumping jacks; 25 lunges; forty-five second wall-sit; 35 sit-ups; 20 butt-kicks; 10 push-ups

15 squats; forty-second plank; 30 crunches; 50 jumping jacks; 25 lunges; thirty-five-second wall-sit; 30 sit-ups; 25 butt-kicks; and 10 push-ups

35 squats; thirty-second slab; 20 crunches; 25 jumping jacks; 15 lunges; sixty-sec. wall-sit; 50 sit-ups; 35 butt-kicks; and 20 push-ups;

25 squats; sixty-sec. slab; 30 crunches; 55 leaping jacks; 60 lunges; 45-sec. wall-sits; 40 sit-ups; 50 butt-kicks; and 30 push-ups

Saturday and Sunday– rest day

Cardio- by week:

  • 1st- 30 sec. sprint and 30 sec. jog/ 5x;
  • 2nd- 35 sec. sprint and 45 sec. jog/ 6x;
  • 3rd-45 sec. sprint and 1 minutes. jog/ 7x;
  • 4th-50 sec. sprint and 45 sec. jog/ 8x;
  • 5th-55 sec. sprint and 30 sec. jog/ 7x;
  • 6th-1 minutes. sprint and 45 sec. jog/ 6x;
  • 7th-65 sec. sprint and 1 minutes. jog/ 5x;
  • 8th-70 sec. sprint and 45 sec. jog/ 6x;
  • 9th-75 sec. sprint and 30 sec. jog/ 7x;
  • 10th-80 sec. sprint and 45 sec. jog/ 8x.


How much should you exercise in order to lose weight?

The ideal training is from 45 minutes to 1 hour, but this is different for everyone and it depends on the weight they want to lose.
Try to exercise more than 3 hours a week and do exercises with moderate intensity. Beginners should start with 50 minutes and gradually reach 200 minutes.

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