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This Is The Effective 10 Week Workout Plan That You Can Do At Home!

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Many people have problems when it comes to losing weight, especially if they’ve been doing it for too long.

The hardest part is going to the gym regularly, for example 3 times a week as we all live very hectic lives with busy schedules.

That’s why here, we’re going to present you some amazing news! You don’t need the gym if you want to be healthy and fit. You can do some exercises at home!

Here, we’re presenting you a great and very effective workout plan that will help you lose all the unwanted weight and eliminate bloating!

The most important thing is to eat a lot of healthy food with proper snacks, lean proteins, vegetables, fruits as well as healthy fats and to drink great amounts of water!

This is how the 10-week plan looks like and you’ll be able to enjoy while you’re doing it at home!

Monday:

  • 20 squats
  • 25 second wall-sit
  • 15 seconds plank
  • 5 push-ups
  • 35 jumping jacks
  • 25 crunches
  • 15 lunges
  • 10 sit-ups
  • 10 butt-kicks

Tuesday:

  • 10 squats
  • 20 crunches
  • 10 jumping jacks
  • 10 push- ups
  • 25 lunges
  • 35 sit-ups
  • 45 second wall-sit
  • 30 seconds plank
  • 20 butt-kicks

Wednesday:

  • 15 squats
  • 30 sit-ups
  • 30 crunches
  • 35 second wall-sit
  • 50 jumping jacks
  • 25 butt-kicks
  • 25 lunges
  • 40 second plank
  • 10 push-ups

Thursday:

  • 35 squats
  • 20 crunches
  • 15 lunges
  • 30 seconds plank
  • 50 sit-ups
  • 60 seconds wall-sit
  • 35 butt-kicks
  • 25 jumping jacks
  • 20 push-ups

Friday:

  • 25 squats
  • 40 sit-ups
  • 60 second plank
  • 30 push-ups
  • 30 crunches
  • 60 lunges
  • 55 jumping jacks
  • 45 second wall-sits
  • 50 butt-kicks

During the weekend, you have to try to refuel the energy by resting and consuming more raw food.

As every week passes, the cardio part in your workout develops like this:

Week 1: First, you have to do 5 sets composed of a 30-second sprint. After that, jog for 30 seconds every day.  

Week 2: You have to do 6 sets of a 35-second sprint. After that, jog for 45 seconds every day.  

Week 3:  You have to do 7 sets of a 45-second sprint. After that, jog for 60 seconds every day.

Week 4: You have to do 8 sets of a 50-second sprint. After that, jog for 45 seconds every day.

Week 5: You have to do 7 sets of a 55-second sprint. After that, jog for 30 seconds every day.

Week 6: You have to do 6 sets of a 60-second sprint. After that, jog for 45 seconds every day.

Week 7: You have to do 5 sets of a 65-second sprint. After that, jog for 60 seconds every day.

Week 8: You have to do 6 sets of a 70-second sprint. After that, jog for 45 seconds every day.

Week 9: You have to do 7 sets of a 75-second sprint. After that, jog for 30 seconds every day.

Week 10: You have to do 8 sets of a 80-second sprint. After that, jog for 45 seconds every day.