This 10-week plan is designed for both women and men who want to build muscle and to lose weight. It is really recommended because it can be done at home, without having to go to the gym or to use any equipment.

It is really important to do exercises regularly and to drink a lot of water. You should do excises from 45 – 60 minutes per day if you want to lose weight. For beginners, it is best to do exercises for 50 minutes a day, and then, gradually, to increase up to 200 minutes. While doing this 10-week plan, it is also recommended to eat healthy food in order to prevent bloating and to be healthy.

Here is given the 10-week plan:

– Monday:

20 squats, 35 jumping jumps, 25 seconds wall-sit, 5 push-ups, 15 seconds plank, 10 butt-kicks, 15 lunges, 10 sit-ups, and 25 crunches.

– Tuesday:

20 crunches, 10 squats, 20 butt-kicks, 10 jumping jumps, 30 seconds plank, 10 push-ups, 45 seconds wall-sit, 25 lunges, and 35 sit-ups.

– Wednesday:

15 squats, 10 push-ups, 30 crunches, 30 sit-ups, 40 seconds plank, 35 seconds wall-sit, 25 lunges, 50 sit-ups, 25 butt-kicks and 50 jumping jumps.

– Thursday:

35 squats, 20 push-ups, 20 crunches, 25 jumping jumps, 15 lunges, 35 butt-kicks, 30 seconds plank, 60 seconds wall-sit, and 50 sit-ups.

– Friday:

25 squats, 50 butt-kicks, 40 sit-ups, 45 seconds wall-sit, 60 seconds plank, 55 jumping jumps, 30 push-ups, 60 lunges, and 30 crunches.

At the weekend, take a rest.

Here is a week plan for the cardio exercises:

1. 30 seconds jog, 30 seconds sprint (5 times)
2. 45 seconds jog, 35 seconds sprint (6 times)
3. 60 seconds jog, 45 seconds sprint (7 times)
4. 45 seconds jog, 50 seconds sprint (8 times)
5. 30 seconds jog, 55 seconds sprint (7 times)
6. 45 seconds jog, 60 seconds sprint (6 times)
7. 60 seconds jog, 65 seconds spring (5 times)
8. 45 seconds jog, 70 seconds spring (6 times)
9. 30 seconds jog, 75 seconds spring (7 times)
10. 45 seconds jog, 80 seconds spring (8 times)

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