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

You can’t get the body of your dreams without being active. Regular workout is of key importance when it comes to boosting health. However, not everyone has the same desire to hit the gym every day.

Try our 10-week workout plan. The simple plan will help you burn fats easily, build on muscle mass, and bring your health to an optimal level. First, let’s through the exercises you need to involve in your master plan.

Stand and keep your legs shoulder-width apart. Extend your arms forward with the palms faced downwards. Keep your upper body straight, and stick out your buttocks.

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Stand with your legs apart. Keep your back straight. Step forward, and bend the knee. Switch legs.

Set your body in the initial plank position, and keep your hands right under the shoulders. Keep your back straight, and lower your body as you bend the elbows.

Get your elbows closer to your body. Bring your body to the initial position, and exhale.

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Lie on your yoga mattress, and keep your back in a straight line. Raise your legs at 90 degrees, and cross your hands at your chest. You can also cross them behind your head. Bring your elbows and knees together, and exhale. Lie down and inhale.

You can do this in the comfort of your home. This workout plan will help you stay in shape, tone your body, and build strong muscles.


Squats (20)
Wall sit (25 seconds)
Plank (15 seconds)
Push-ups (5)
Jumping jacks (35)
Crunches (25)
Lunges (15)
Sit ups (10)
Butt kicks (10)



Squats (10)
Crunches (20)
Jumping jacks (10)
Push-ups (10)
Lunges (25)
Sit-ups (35)
Wall-sit (15 seconds)
Plank (30seconds)
Butt kicks (20)


Squats (15)
Sit-ups (30)
Crunches (30)
Wall sit (35 seconds)
Jumping jacks (50)
Butt kicks (25)
Lunges (25)
Plank (40 seconds)
Push-ups (10)


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Squats (35)
Crunches (20)
Lunges (15)
Plank (30 seconds)
Sit ups (50)
Wall sit (60 seconds)
Butt kicks (35)
Jumping jacks (25)
Push-ups (20)


Squats (25)
Sit ups (40)
Plank (60 seconds)
Push-ups (30)
Crunches (30)
Lunges (60)
Jumping jacks (55)
Wall sits (45 seconds)
Butt kicks (50)


Week 1 – 30 second sprint, 30-second jog (5X)
Week 2 – 35-second sprint, 45-second jog (6X)
Week 3 – 45-second spring, 60-second jog (7X)
Week 4 – 50-second sprint, 45-second jog (8X)
Week 5 – 55-second sprint, 30-second jog (7X)
Week 6 – 60-second sprint, 45-second jog (6X)
Week 7 – 65-second sprint, 60-second jog (5X)
Week 8 – 70-second sprint, 45-second jog (6X)
Week 9 – 75-second sprint, 30-second jog (7X)
Week 10 – 80-second sprint, 45-second jog (8X)

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Combine the right exercises, and work more on your cardio. Rest for the weekend so the body can repair itself.

Have a routine you love? Share with a comment below! 

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