Skip to main content

Home workout plan

Regular workout is very important and each individual should workout no matter how busy they are. However, not everyone has the same desire to hit the gym every day. Since the start is the part that is most troublesome, we offer a  home workout plan that you can begin with right now! It doesn’t require equipment, it is simple, it smolders the fat and builds the muscles.

10 week No-Gym Home Workout Plan That Is Guaranteed To Burn Fat

CRUNCHES

Rest on the floor with your back being flat and raise the legs, keeping them at 90 degrees to your body. You can put your hands crossed in front of the chest, or behind the head. Ensure you leave a fist`s space between the chest and the chin. Then, move the belly button to the base of the spine and sit up until the chest or the elbows touch the knees.

SQUATS

Spread your legs a bit wider than shoulder width, keep your hips over the knees and the knees over your lower legs. The spine ought to be impartial and the shoulders ought to be moved back. Put the arms straight out with the palms confronting down. Open your hips and move them in reverse while twisting the knees. Ensure that your back stays straight as the butt stands out. Keep your head straight, while you try to go as deep as you can.

LUNGES

Stand a couple inches separated, look straight and hold your back straight. Step with one foot forward and twist your knee in 90 degrees. Keep the front knee underneath the lower leg and ensure that it passes the toes while you do the lunge. At last, pull the front foot back in its starting position.

PUSH-UPS

Start with a plank position, keeping your hands on the ground simply under the shoulders. Twist at the elbows to bring down the body and hold your back flat the entire time. Convey the elbows near your body as you drop. Ensure that your core is engaged while you breathe out and push your back to the first position.

Home Workout Plan

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

TUESDAY
  • 10 jumping jacks
  • 20 butt kicks
  • 10 push-ups
  • 20 crunches
  • 35 sit-ups
  • 10 squats
  • 25 lunges
  • 30 seconds plank
  • 30 seconds Wall Sit

WEDNESDAY
  • 50 jumping jacks
  • 25 butt kicks
  • 10 push-ups
  • 30 crunches
  • 30 sit-ups
  • 15 squats
  • 20 lunges
  • 40 seconds plank
  • 35 seconds Wall Sit

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

FRIDAY
  • 55 jumping jacks
  • 50 butt kicks
  • 30 push-ups
  • 30 crunches
  • 40 sit-ups
  • 25 squats
  • 60 lunges
  • 60 seconds plank
  • 45 seconds Wall sits
    10 Week No-Gym Home Workout Plan That Is Guaranteed To Burn Fat

CARDIO

  • First Week Home Workout Plan:
    sprint 30 seconds, jogging 30second (x5)
  • Second Week:
    sprint 35 seconds, jogging 45 seconds (x6)
  • Third Week:
    sprint 45 seconds, jogging 60 seconds (x7)
  • Fourth Week:
    sprint 50 seconds, jogging 45 seconds (x8)
  • Fifth Week Home Workout Plan:
    sprint 55 seconds, jogging 30 seconds (x7)
  • Sixth Week:
    sprint 60 seconds, jogging 45 seconds (x6)
  • Seventh Week:
    sprint 65 seconds, jogging 60 seconds (x5)
  • Eighth Week Home Workout Plan:
    sprint 70 seconds, jogging 45 seconds (x6)
  • Ninth Week:
    sprint 75 seconds, jogging 30 seconds (x7)
  • Tenth Week Home Workout Plan:
    sprint 80 seconds, jogging 45 seconds (x8)

Comments

Post a Comment

Popular posts from this blog

The Ideal Six Pack Diet Plan For Men

The Ideal Six Pack Diet Plan For Men A toned body with perfect abs is a dream that each and every individual wants to realize. However, it’s not that simple to get a flawlessly fashioned body. It needs extreme dedication, patience, great effort, time and will, to attain six pack abs. Everyone has abs, but it cannot be seen under a layer of fat. For this, you need a proper and healthy diet plan. We shall present to you, the best ways and techniques to accomplish the best shaped body with the help of six pack diet plan. Why does everybody want six pack abs? The answer to this frequently asked question would be to look incredible and sexy. It’s commonly said that "the first impression is the last impression"   . It may well be because of this that most people want an appealing appearance that would attract attention and leave everybody awe struck. A lot of people ask about what should be done to get six pack abs. Well, here is the answer to this million dollar...
Post a Comment
Read more

Arnold Schwarzenegger's chest/back & biceps/triceps superset workouts.

Arnold Schwarzenegger, the Bodybuilding King of Supersets Although it may elicit head-scratching at even the most hardcore gyms today, the practice of supersetting bodyparts was quite common a few decades ago, and its greatest proponent was none other than Arnold Schwarzenegger.  Known for his unmatched intensity, Schwarzenegger was always devising ways to crank up the volume of his workouts. By employing supersets, he found that he could maximize his effort without maximizing his risk of injury. Despite his workout intensity, Schwarzenegger never suffered a major injury in the gym. Although the term “superset” refers to the consecutive performance of two different exercises with no rest between, the variation Schwarzenegger most cherished was the coupling of exercises targeting antagonistic bodyparts. Specifica...
Post a Comment
Read more

SOAK 4 ALMONDS IN WATER OVERNIGHT & EAT IT NEXT MORNING! AMAZING THINGS WILL HAPPEN TO YOUR BODY

Almonds are packed with essential minerals and vitamins like vitamin E, magnesium, zinc, calcium, and omega-3 fatty acids. An enzyme inhibitor in the skin is in dry almonds which is basically meant to protect the seed until receiving moisture for germination. This enzyme inhibitor is released when almonds are soaked in water. Eating pre-soaked almonds makes them easier to digest and makes nutrients available for digestion. In fact, most nuts and seeds are easier to digest and have better nutrient availability when soaked overnight before consumption. WHAT ARE THE BENEFITS OF SOAKED EATING ALMONDS DAILY? Heart Healthy The mono-unsaturated fats, protein and potassium present in almonds are very healthy for your heart. Vitamin E reduces the risk of heart disease while magnesium prevents heart attacks. Almonds have the ability to reduce artery damaging inflammation. Boosts Energy The best way to boost energy levels is consuming a handful of almo...
Post a Comment
Read more