10-Week No-Gym Home Workout Plan That Burns Fat Like Crazy!

Abs, lose weight, gain muscle or get a fit check out our men’s and women’s workout plan for you. Mini-challenges or workouts that can be done at home or anywhere without equipment.

A workout by your home comes with many benefits. Not only does it save you the time them takes to drive to a gym, them too saves the cost of a gym membership. If you would like to get fit, consider some essential steps in your effort to work out at home, and you could see some very successful results

Follow this program for 10 weeks and watch your belly fat melt away!

repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets. (opens in a new window)

MONDAY

20 Squats

15 Second Plank

25 Crunches

35 Jumping Jacks

15 Lunges

25 Second Wall Sit

10 Sit Ups

10 Butt Kicks

5 Push Ups

TUESDAY

10 Squats

30 Second Plank

25 Crunches

10 Jumping Jacks

25 Lunges

45 Second Wall Sit

35 Sit Ups

20 Butt Kicks

10 Push Ups

WEDNESDAY

15 Squats
40 Second Plank
30 Crunches
50 Jumping Jacks
25 Lunges
35 Second Wall Sit
30 Sit Ups
25 Butt Kicks
10 Push Ups

THURSDAY
- 35 Squats
- 30 Second Plank
- 20 Crunches
- 25 Jumping Jacks
- 15 Lunges
- 60 Second Wall Sit
- 55 Sit Ups
- 35 Butt Kicks
- 20 Push Ups

FRIDAY

25 Squats
60 Second Plank
30 Crunches
55 Jumping Jacks
60 Lunges
45 Second Wall Sit
40 Sit Ups
50 Butt Kicks
30 Push Ups

SAT/SUN

REST

Cardio by week:

30-second sprint, 30-second jog (5x)
35-second sprint, 45-second jog (6x)
45-second sprint, 60-second jog (7x)
50-second sprint, 45-second jog (8x)
55-second sprint, 30-second jog (7x)
60-second sprint, 45-second jog (6x)
65-second sprint, 60-second jog (5x)
70-second sprint, 45-second jog (6x)
75-second sprint, 30-second jog (7x)
80-second sprint, 45-second jog (8x)

Now you’ve everything you need at your disposal to start a no gym no equipment workout plan. 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 very fast.

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