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10-Week No-Gym Home Workout Plan That Burns Fat Like Crazy!

By Pauline Sullivan

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.

10-Week No-Gym Home Workout Plan That Burns Fat Like Crazy!
10-Week No-Gym Home Workout Plan That Burns Fat Like Crazy!

 MONDAY

  1. 20 Squats
  2. 15 Second Plank
  3. 25 Crunches
  4. 35 Jumping Jacks
  5. 15 Lunges
  6. 25 Second Wall Sit
  7. 10 Sit Ups
  8. 10 Butt Kicks
  9. 5 Push Ups

TUESDAY

  1. 10 Squats
  2. 30 Second Plank
  3. 25 Crunches
  4. 10 Jumping Jacks
  5. 25 Lunges
  6. 45 Second Wall Sit
  7. 35 Sit Ups
  8. 20 Butt Kicks
  9. 10 Push Ups

WEDNESDAY

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

THURSDAY

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

FRIDAY

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

SAT/SUN

  • REST

Cardio by 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)

Now you’ve everything you need at your disposal to start a no gym no equipment workout plan. Remember to pair the day’s exercises with that week’s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle very fast.