10 week no-gym home workout plan that is guaranteed to burn fat

Exercise is of utmost importance and everyone should MAKE the time to do it, regardless of how pressed for time they are.   Since starting is the most difficult part most of the time, we offer a workout plan which asks you to jump right in! It doesn’t require any equipment, it`s pretty much simple, and works as an amazing tool to burn fat and build muscles.

Crunches

Lie down with the back flat on the floor and then raise the legs, keeping them at 90 degree angle to the body.  You can either cross the hands in front of the chest or place them behind the hand.  Make sure you leave a fist`s space between the chin and the chest.   Move the belly button to the base of the spine and sit up until the elbows or chest reach the knees.

Note: Don’t use the back, neck, or leg muscles!

Squats

Start with standing a bit wider than shoulder width apart, keeping the hips over the knees and the knees over the ankles. The spine should be neutral and the shoulders rolled back.  Put the arms straight out with the palms facing down. Unlock the hips and move them backward while bending the knees.  Make sure your back remains straight as the butt begins to stick out.  Keep the head straight, facing forwards and try going as deep as possible.

Lunges

Stand a few inches apart and look forwards while keeping the back straight.  Step forward with one foot and bend the knee until it reaches a 90 degree angle. Keep the front knee below the ankle and make sure it passes the toes while making the lunge. Finally, pull the front foot back to the original position.

Push- ups

Start with getting in a plank position, keeping the hands on the ground just under the shoulders.  Bend at the elbows to lower the body and keep the back flat the whole time.  Bring the elbows close to the body as you drop and then draw the shoulders blades back.  Make sure the core is fully engaged while you exhale and push the back to the original position.

Start with getting in a plank position, keeping the hands on the ground just under the shoulders.  Bend at the elbows to lower the body and keep the back flat the whole time.  Bring the elbows close to the body as you drop and then draw the shoulders blades back.  Make sure the core is fully engaged while you exhale and push the back to the original position.

Monday

• 20 squats
• Wall sit (25 seconds)
• Plank (15 seconds)
• 5 push-ups
• 35 jumping jacks
• 25 crunches
• 15 lunges
• 10 sit ups
• 10 butt kicks

Tuesday

• 10 squats
• 20 crunches
• 10 jumping jacks
• 10 push-ups
• 25 lunges
• 35 sit ups
• Wall sit (45 seconds)
• Plant (30 seconds)
• 20 butt kicks

Wednesday

• 15 squats
• 30 sit ups
• 30 crunches
• Wall sit (35 seconds)
• 50 jumping jacks
• 25 butt kicks
• Plank (40 seconds)
• 10 push-ups

Thursday

• 35 squats
• 20 crunches
• 15 lunges
• Plank (30 seconds)
• 50 sit ups
• Wall sit (60 seconds)
• 35 butt kicks
• 25 jumping jacks
• 20 push-ups

Friday

• 25 squats
• 40 sit ups
• Plank (60 seconds)
• 30 push-ups
• 30 crunches
• 60 lunges
• 55 jumping jacks
• Wall sits (45 seconds)
• 50 butt kicks

Cardio

• 1^st week: 30-second sprint, 30-second jog (repeat 5 times)
• 2^nd week: 35-second sprint, 45-second jog (repeat 6 times)
• 3^rd week: 45-second sprint, 60-second jog ( repeat 7 times)
• 4^th week: 50-second sprint, 45-second jog ( repeat 8 times)
• 5^th week: 55-second sprint, 30-second jog ( repeat 7 times)
• 6^th week: 60-second sprint, 45-second jog ( repeat 6 times)
• 7^th week: 65-second sprint, 60-second jog ( repeat 5 times)
• 8^th week: 70-second sprint, 45-second jog (repeat 6 times)
• 9^th week: 75-second sprint, 30-second jog (repeat 7 times)
• 10^th week: 80-second sprint, 45-second jog ( repeat 8 times)