Working out is something that you need to do to maintain a healthy lifestyle. Refusing to do so is not only going to make it harder to keep in top physical shape, but it will also take a toll on your mentality. You need to lose weight and build up muscle mass, but not everyone is ready for the gym. Regardless of what you think, there are tons of workouts you can make use of that don’t require special equipment.
That’s right, you can do them in the comfort of your own home! This 10-week workout plan should have you shredding away the fat and building up muscle, as long as you’re willing to work out around 45 to 60 minutes every single day. The plan is simple and straightforward, just keep on schedule and you’ll be good to go.
The 10-week Plan
Monday – 20 squats, 25-second wall-sit, 15-second plank, 5 push-ups, 35 jumping jacks, 25 crunches, 15 lunges, 10 sit-ups and 10 butt kicks
Tuesday – 10 squats, 20 crunches, 10 jumping jacks, 10 push-ups, 25 lunges, 35 sit-ups, 45-second wall-sit, 30-second plank and 20 butt kicks
Wednesday – 15 squats, 30 sit-ups, 30 crunches, 35-second wall-sit, 50 jumping jacks, 25 butt kicks, 25 lunges, a 40-second plan and 10 push-ups
Thursday – 35 squats, 20 crunches, 15 lunges, 30-second plan, 15 sit-ups, 60-second wall-sit, 35 butt kicks, 25 jumping jacks and 20 push-ups
Friday – 25 squats, 40 sit-ups, a 60-second plank, 30 pushups, 30 crunches, 60 lunges, 55 jumping jacks, a 45-second wall sit and 50 butt kicks
The weekend is meant for rest, although you still need to consider the cardio workouts that you’ll be using.
Cardio Planning
The cardio aspect of your workout is going to be one of the more important ones, as it will promote healthier blood flow and melt fat away quickly. The cardio sets are as listed below:
1. 30-second sprint w/ a 30-second job (x9)
2. 35-second sprint w/ a 45-second job (x6)
3. 45-second sprint w/ a 60-second job (x7)
4. 50-second sprint w/ a 45-second jog (x8)
5. 55-second sprint w/ a 30-second jog (x7)
6. 60-second sprint w/ a 45-second jog (x6)
7. 65-second sprint w/ a 60-second jog (x5)
8. 70-second sprint w/ a 45-second jog (x6)
9. 75-second sprint w/ a 30-second jog (x7)
10. 80-second sprint w/ a 45-second jog (x8)
10 weeks worth of cardio will require a few adjustments, but that’s what the different sets are for. You start off slowly and progressively build towards a better capacity of stamina. Building up ample amounts of muscle is one thing, but improving your stamina will help you in many aspects regarding everyday life. You can achieve a physical change for the better without using special equipment, you just need the right information to work with (and the willpower needed to follow through!).
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