Only 10 weeks workout plan? Yes, sir! That’s what we want! As shorter as it can be! Look at this amazing 10 weeks workout plan and get your body in shape!
You never believed that you could follow some regime at home, without being lazy and forgetting about it? Well, you’ll convince yourself that you can; check out why!
This is a concisely planned workout schedule for both women and men to lose weight over 10 weeks. As you may know, 10 weeks is a relatively short period and only few workouts last so short.
However, this workout guarantees losing weight while you’re enjoying your comfort zone: your home. You don’t need any gym equipment: your body is your equipment.
The first thing you should know and stick to it, is that you’ll need to find that one hour in the day when you’ll do the exercises that works for you. And by sticking to it, it means like really, really stick to it.
In addition, you’ll need, of course, to drink a lot of water during these 10 weeks. If you’re already drinking water enough, then good for you. You have one worry less. But if you aren’t, then you’ll need to make some kind of a reminder to remind you to drink at least one glass of water in every 2-3 hours.
Now, let’s see how this amazing no-gym 10 weeks workout plan works. To start with, you’ll need to be committed and exercise at least 45 minutes every day; although, 60 minutes would be perfect. Of course, if you haven’t exercised a long time or you are a beginner, start slow and gradually increase your working out time. The secret is in increasing the timeframe of your workouts up to 200 minutes. I know, right? Wow?! But you’ll see that you’ll manage it and you’ll be proud of yourself.
Needless to say, during this period watch what you’re eating. Don’t overeat, avoid fried food and sodas, and most importantly, eat 1 hour before your workout. You don’t want to be starving while you’re working out, but you also don’t want to be full so you cannot move, right?
And finally, remember: stick to the plan!
10 weeks workout plan
No matter when you start, Monday or Friday, remember that day and that will be your 1st day. Continue on. Each day you’ll have different exercises. We’ll name them, but you don’t need to do them by that order. Do them however you want. Just make sure you don’t forget one and stick to those exercises planned for each day.
1st day: 10 sit-ups, 15 lunges, 20 squats, 25 seconds wall-sit, 15 seconds plank, 35 jumping jacks, 10 butt-kicks, 25 crunches and 5 push-ups.
2nd day: 35 sit-ups, 25 lunges, 10 squats, 45 seconds wall-sit, 30 seconds plank, 10 jumping jacks, 20 butt-kicks, 20 crunches and 10 push-ups.
3rd day: 30 sit-ups, 25 lunges, 15 squats, 35 seconds wall-sit, 40 seconds plank, 50 jumping jacks, 25 butt-kicks, 30 crunches and 10 push-ups
4th day: 50 sit-ups, 15 lunges, 35 squats, 60 seconds wall-sit, 30 seconds plank, 25 jumping jacks, 35 butt-kicks, 20 crunches and 20 push-ups.
5th day: 40 sit-ups, 60 lunges, 25 squats, 45 seconds wall-sit, 60 seconds plank, 55 jumping jacks, 50 butt-kicks, 30 crunches and 30 push-ups.
As you can see, there are 5 days provided of each week, 2 days you rest. So it would be best if you can start on Monday, in that way you’ll know that weekends are off and it would be easier for you to remember the plan.
Another thing: don’t forget to rest between the exercises, but not more than 30-50 seconds after each set.
Also, each week, along with these exercises, you’ll need to do some cardio as well. Sorry to disappoint you, but you cannot escape cardio. But don’t be afraid, nothing too scary, only sprint and jogging.
10 weeks cardio plan
1st week – Do 30 sec sprint and 30 sec jog and repeat 5 times.
2nd week – Do 35 sec sprint and 45 sec jog and repeat 6 times
3rd week – Do 45 sec sprint and 60 sec jog and repeat 7 times
4th week – Do 50 sec sprint and 45 sec jog and repeat 8 times
5th week – Do 55 sec sprint and 30 sec jog and repeat 7 times
6th week – Do 60 sec sprint and 45 sec jog and repeat 6 times
7th week – Do 65 sec sprint and 60 sec jog and repeat 5 times
8th week – Do 70 sec sprint and 30 sec jog and repeat 6 times
9th week – Do 75 sec sprint and 30 sec jog and repeat 7 times
10th week – Do 80 sec sprint and 45 sec jog and repeat 8 times
Do not quit! Think about that body!