10 WEEK NO-GYM HOME WORKOUT PLAN TO LOSE WEIGHT FAST!

WORKOUT

The following workout plan will help you if you made a decision to shred extra pounds. You will have to lead a healthy diet and consume lots of water in order to achieve optimal results, exercising from 25-60 minutes daily.

10-week plan:

Monday:

  • 20 squats;
  • 25 second wall sit;
  • 15 second plank;
  • 10 butt kicks;
  • 10 sit-ups;
  • 35 jumping jacks;
  • 25 crunches.

Tuesday:

  • 10 squats;
  • 10 push-ups;
  • 30 second plank;
  • 20 butt-kick;
  • 45 second wall-sit;
  • 10 jumping jacks.

Wednesday:

  • 45 second plank;
  • 35 second wall-sit;
  • 50 jumping jacks;
  • 15 squats;
  • 20 push-ups;
  • 25 butt-kicks;
  • 30 crunches.

Thursday:

  • 30 second plank;
  • 60 second wall-sit;
  • 20 push-ups;
  • 35 butt-kicks;
  • 20 crunches;
  • 35 squats.

Friday:

  • 25 squats;
  • 60 second plank;
  • 30 push-ups;
  • 30 crunches;
  • 55 jumping jacks;
  • 50 second wall-sit;
  • 5 butt-kicks;
  • 45 sit-ups.

When the weekends come you should do a break.

Another thing that should be followed is this cardio workout that has to be practiced weekly:

  • 30 seconds sprint and 30 seconds jog (x5);
  • 35 seconds sprint and 45 seconds jog (x6);
  • 45 seconds sprint and 60 seconds jog (x7);
  • 50 seconds sprint and 45 seconds jog (x8);
  • 55 seconds sprint and 30 seconds jog (x7);
  • 60 seconds sprint and 50 seconds jog (x6);
  • 65 seconds sprint and 45 seconds jog (x7);
  • 70 seconds sprint and 50 seconds jog (x8);
  • 75 seconds sprint and 40 seconds jog (x7);
  • 80 seconds sprint and 30 seconds jog (x8);

Source: healthytipsworld

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