Basic at Home Workout Plan for 10 Weeks Without Using Equipment

We have the perfect workout plan for everyone who wants to get a better physique without going to the gym. It’s suitable for both men and women, and the best part is that anyone can do it without using special equipment in their own home.

All you need to do is find enough time in the day for this workout plan. And, don’t forget to drink plenty of water if you want to achieve your goal. However, beginners should start with 50 minutes a day, gradually increasing the time up to 200 minutes a day.

Besides following this workout plan and drinking plenty of water, you should also follow a healthy diet to avoid adding extra pounds and fat from the foods and drinks you consume.

Eating the right foods will reduce your belly bloat and keep you healthy.

For instance, eat plenty of fruits and vegetables, eggs, seafood, white meat poultry, etc. On the other hand, stay away from sodas, fast food, processed foods, pastries, fruit juices, white bread, alcohol, and high-calorie coffee drinks.

Here’s the ten-week workout plan. Make sure you follow it as explained and don’t forget to rest on the recommended days.

Monday

20 squats;
25-second wall-sits;
15-second plank;

5 push-ups;
35 jumping jacks;
25 crunches;

15 lunges;
10 sit-ups;
10 butt kicks.

Tuesday

10 squats;
10 jumping jacks;
20 crunches;

25 lunges;
10 push-ups;
45-second wall-sits;

35 sit-ups;
20 butt kicks;
30 seconds plank.

Wednesday

30 sit-ups;
15 squats;
35-second wall-sits;

30 crunches;
25 butt kicks;
50 jumping jacks;

40-second plank;
10 push-ups;
25 lunges.

Thursday

35 squats;
20 crunches;
15 lunges;

30-second plank;
50 sit-ups;
60-second wall-sits;

35 butt kicks;
25 jumping jacks;
20 push-ups.

Friday

40 sit-ups;
25 squats;
30 push-ups;

60-second plank;
60 lunges;
30 crunches;

45-second wall-sits;
50 butt kicks;
55 jumping jacks.

Saturday & Sunday

Rest for the weekend.

Cardio Workout Plan by Week

Week #1 – 30-second sprint followed by a 30-second jog (five times);

Week #2 – 35-second sprint followed by a 45-second jog (six times);

Week # 3 – 45-second sprint followed by a 60-second jog (seven times);

Week # 4 – 50-second sprint followed by a 45-second jog (eight times);

Week # 5 – 55-second sprint followed by a 30-second jog (seven times);

Week # 6 – 60-second sprint followed by a 45-second jog (six times);

Week # 7 – 65-second sprint followed by a 60-second jog (five times);

Week # 8 – 70-second sprint followed by a 45-second jog (six times);

Week # 9 – 75-second sprint followed by a 30-second jog (seven times);

Week # 10 – 80-second sprint followed by a 45-second jog (eight times).

Unless losing weight is your personal goal, getting the shape doesn’t necessarily mean you should lose pounds. You should focus on improving your endurance and stamina, and achieve that do not forget about eating foods low in fats, carbs, and sugar.

Also, it’s important to have two days of rest to give your body time to regain strength. So, don’t exercise every day of the week. Overdoing your workouts might increase your body fat and diminish strength.

This means your body is begging for rest. Even if it can handle a tough workout, your body also needs time to recover from the stress overload.

Some of the signs that tell you’re exercising too much are decreased performance, fatigue, diminished appetite, insomnia, and persistent muscle soreness. In such a case, resting is highly recommendable. That’s why rest is essential!

Good luck!