10 WEEK NO-GYM HOME WORKOUT PLAN THAT IS GUARANTEED TO BURN FAT 10 WEEK NO-GYM HOME WORKOUT PLAN THAT IS GUARANTEED TO BURN FAT
Everyone should exercise and you should too! No matter how busy you are, making time to exercise and take care of yourself is really... 10 WEEK NO-GYM HOME WORKOUT PLAN THAT IS GUARANTEED TO BURN FAT

Everyone should exercise and you should too! No matter how busy you are, making time to exercise and take care of yourself is really important. But starting is often the hardest part. Well, unfortunately, you’re probably just going to have to jump right in.

Try this ten week no gym no equipment exercise program for burning fat and building muscle. But first, we’re going to have to talk about proper form for a few of the exercises in this plan.

CRUNCHES

Start out by lying down with your back flat on the floor. Lift your legs and have them at a ninety-degree angle to your body. Cross your hands in front of your chest or put them behind your head (not clasping). Leave a fist’s space between your chin and chest. Bring your belly button into the base of your spine. Finally, sit up until your elbows or chest reach your knees. Make sure you are not using your back, neck, or leg muscles. Breath out as you sit up and breath in as you lie down.

SQUATS



Begin by standing a little wider than shoulder width apart, hips should be over your knees and your knees over your ankles. Make sure your shoulders are rolled back, and your spine is neutral. Put your arms straight out, palms facing down. Start the movement by unlocking the hips, sending them backward as you bend your knees. As your butt starts to stick out keep your upper body upright and make sure that your back stays straight. Keep your head straight and facing forward. You should go as deep as you can (hips sinking below your knees). Driving through your heels explode back up.

LUNGES

lunge

Start by standing a few inches apart. Keep your back straight and look forward. Step forward with one foot, bending the knee until it’s at a ninety-degree angle. The front knee should be directly below the ankle and will pass your toes when you make the lunge. Then pull the front foot back to where you started from, and you’ve done one rep.

PUSH-UPS

pushup

Begin by getting into a high plank position, by having your hands on the ground directly under your shoulders. And make sure your back is flat. Lower your body by bending at the elbows, keep your back flat and don’t let your butt dip or rise. As you drop, tuck your elbows close to your body and draw your shoulder blades back. Keep your core engaged and exhale as you push back to the starting position

Now that the basics have been covered let’s get into the ten-week program. This program can be done anywhere, including your home. Prepare with a few stretches and get ready to burn fat and build muscle.

MONDAY
  • squats (twenty)
  • wall sit (twenty-five seconds)
  • plank (fifteen seconds)
  • push-ups (five)
  • jumping jacks (thirty-five)
  • crunches (twenty-five)
  • lunges (fifteen)
  • sit ups (ten)
  • butt kicks (ten)
TUESDAY
  • squats (ten)
  • crunches (twenty)
  • jumping jacks (ten)
  • push-ups (ten)
  • lunges (twenty-five)
  • sit ups (thirty-five)
  • wall sit (forty-five seconds)
  • plank (thirty seconds)
  • butt kicks (twenty)
WEDNESDAY
  • squats (fifteen)
  • sit ups (thirty)
  • crunches (thirty)
  • wall sit (thirty-five seconds)
  • jumping jacks (fifty)
  • butt kicks (twenty-five)
  • lunges (twenty-five)
  • plank (forty seconds)
  • push-ups (ten)
THURSDAY
  • quats (thirty-five)
  • crunches (twenty)
  • lunges (fifteen)
  • plank (thirty seconds)
  • sit ups (fifty)
  • wall sit (sixty seconds)
  • butt kicks (thirty-five)
  • jumping jacks (twenty-five)
  • push-ups (twenty)
FRIDAY
  • squats (twenty-five)
  • sit ups (forty)
  • plank (sixty seconds)
  • push-ups (thirty)
  • crunches (thirty)
  • lunges (sixty)
  • jumping jacks (fifty-five)
  • wall sits (forty-five seconds)
  • butt kicks (fifty)
CARDIO
  • first week – thirty-second sprint, thirty-second jog (repeat five times)
  • second week – thirty-five-second sprint, forty-five-second jog (repeat six times)
  • third week – forty-five-second spring, sixty-second jog (repeat seven times)
  • fourth week – fifty-second sprint, forty-five-second jog (repeat eight times)
  • fifth week – fifty-five-second sprint, thirty-second jog (repeat seven times)
  • sixth week – sixty-second sprint, forty-five-second jog (repeat six times)
  • seventh week – sixty-five-second sprint, sixty-second jog (repeat five times)
  • eighth week – seventy-second sprint, forty-five-second jog (repeat six times)
  • ninth week – seventy-five-second sprint, thirty-second jog (repeat seven times)
  • tenth week – eighty-second sprint, forty-five-second jog (repeat eight times)

Now you have everything you need at your disposal to start a no gym no equipment workout routine. Remember to pair the day’s exercises with that week’s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle in no time.

Henry Okafor

  • Cresha

    December 1, 2016 #1 Author

    I got to try this

    Reply

  • Mo realbad white

    December 1, 2016 #2 Author

    This shall be fun as I’m always on the go!! Tending to my three children, there are one particular area that I would like to trim down and tone and that is my stomach all my other assets are good lol

    Reply

  • Shunterrikuh Watson

    December 2, 2016 #3 Author

    I try to
    Workout as much as i can. Great article great motivation

    Reply

  • Jella

    December 2, 2016 #4 Author

    Its a better home remedy solutions for me.. Doing exercise while watching my baby at home 🙂

    Reply

  • Gina Robinson

    December 2, 2016 #5 Author

    I really hope this work for me cause I’m really not big on the gym at all and I do just to much in my day to day. Day 1 of this was a little hard to me but today was easier then yesterday so looking good can’t wait to see when my 10 weeks up 🙂

    Reply

  • Kaderia Johnson

    December 2, 2016 #6 Author

    I’m trying this I was just talking about how I want to get back in shape so I think I’m going to add this to my workout

    Reply

  • Tarasia

    December 2, 2016 #7 Author

    I’ve tried this and it actually works. As long as you keep to it you will reach your goal. Don’t let not having time for the gym be an excuse anymore.

    Reply

  • Kirsten poole

    December 2, 2016 #8 Author

    I’m gonna try and see if it works. Sounds like a plan.

    Reply

  • KIEARA COFFEY

    December 2, 2016 #9 Author

    I’m usually always at work but there has got to be a way to combine and convince myself to try this lol 💪

    Reply

  • Safiyyah Z Brandon

    December 2, 2016 #10 Author

    This sound like a good work out.. I really jus need a work out partner .

    Reply

  • Shaniqua Allen

    December 2, 2016 #11 Author

    This is interesting. I never have time to go the gym, or pretty much be away from babies unless I’m working so I will definitely try this.

    Reply

  • Veronica Alyse

    December 2, 2016 #12 Author

    This is great advice and a great workout plan. Don’t even have to go outside to the gym. Lolbs.

    Reply

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