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10 Week No-gym Home Workout Plan

We’ll present you an effective 10-week workout plan for man and woman who want to be fit, lose weight or shape their body. The best thing is that you do not have to even go to the gym. You can work at home and choose the intensity of the recommended exercises. Make sure that this workout plan will get you the perfect-shaped and strengthened body!

But first remember that you’ll have to choose the right time for workout and promise yourself that you will follow the challenge schedule without missing any step. And do not forget to drink a lot of water!

10 Week  Home Workout Plan

Workout plan instructions:

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


20 Squats

15 Second Plank

25 Crunches

35 Jumping Jacks

15 Lunges

25 Second Wall Sit

10 Sit Ups

10 Butt Kicks

5 Push Ups


10 Squats

30 Second Plank

25 Crunches

10 Jumping Jacks

25 Lunges

45 Second Wall Sit

35 Sit Ups

20 Butt Kicks

10 Push Ups


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


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


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



Cardio by week:

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

Set a goal: Getting in shape doesn’t always mean losing weight, unless that’s your personal goal. A proper goal for you may be overall fitness and stamina, staying power, and to achieve that, you’ll exercise and keep your nutrition very lean and low in carbs, sugars and fats.

Do not try to work out every day of the week. You should have work in at least 2 rest days total. Give your body time to rest! Your resting time is essential.

The information, including but not limited to, text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this website.

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