10 Week No-gym Home Workout Plan

We’ll present you an effective 10-week home 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!

Also – 12 Week No-gym Home Workout Plan Challenges that can be done at home without equipment.

10 Week No-gym Home Workout Plan That is Guaranteed To Burn Fat

10 Week No-gym Home Workout Plan Home 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

Read – Military Diet Help You Lose 10 Pounds in Just 3 Day.


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.