10 Week No-Gym Home Workout Plan


Weight loss is amazing, but when you lose weight and still get to keep your muscle structure, that’s even better.

The weight loss plan below will show you how to achieve what you have long wanted and how to do it without starving yourselves or jeopardizing your health.


The best thing about this regime is that you can do it at home and you don’t need any additional training props.

Keep in mind that you need to stay hydrated at all times and balance your time.


In order for you to feel the effects of training you need to spend around 45-60 minutes per day in training. Beginners usually start with 50 minutes per day, and slowly increase the durance.

Here is a ten-weeks plan to get you started:


Twenty squats; twenty-five-second wall squats;  fifteen seconds plank; five push-ups; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks



Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five lunges; thirty-five sit-ups; forty-five-second wall squats; thirty seconds plank; twenty butt-kicks


Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall squats; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second plank; and ten push-ups


Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank; fifty sit-ups; sixty-seconds wall squats; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups



Twenty-five squats; forty sit-ups;  sixty-second plank; thirty push-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall squats; fifty butt-kicks


You should rest during the weekend.

Cardio workout for the upcoming week:

  • 30-second sprint, 30-second jog (5x)
  • 35-second sprint, 45-second jog (6x)
  • 45-second sprint, 60-second jog (7x)
  • 50-second sprint, 45-second jog (8x)
  • 55-second sprint, 30-second jog (7x)
  • 60-second sprint, 45-second jog (6x)
  • 65-second sprint, 60-second jog (5x)
  • 70-second sprint, 45-second jog (6x)
  • 75-second sprint, 30-second jog (7x)
  • 80-second sprint, 45-second jog (8x)