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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)

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