You want to lose weight, gain muscle and get fit without going to the gym? Of course, it is possible. You do not need a gym because you can do it at your home. This article will give you a complete 10- week challenge workout plan that will help you achieve the body-shape you always wanted.
This article will give you a complete 10- week challenge workout plan that will help you achieve the body-shape you always wanted.
First of all, you should drink a lot of water, choose the right time of the day for exercise and do a regular exercising.
Here is the workout plan:
1. Monday: 15 second plank, 35 jumping jacks. 25 second wall-sit. 10 butt-kicks, 20 squats, 25 crunches, 15 lunges, 10 sit-ups, 5 push-ups.
2. Tuesday: 30 second plank, 10 jumping jacks, 45 second wall-sit, 20 butt-kicks, 10 squats, 20 crunches, 25 lunges, 35 sit-ups, 10 push-ups.
3. Wednesday: 40 second plank, 50 jumping jacks, 35 second wall-sit, 25 butt-kicks, 15 squats, 30 crunches, 25 lunges, 30 sit-ups, 20 push-ups.
4. Thursday: 30 second plank, 25 jumping jacks, 60 second wall-sit, 35 butt-kicks, 35 squats, 20 crunches, 15 lunges, 50 sit-ups, 20 push-ups.
5. Friday: 60 second plank, 55 jumping jack, 45 second wall-sits, 50 butt kicks, 25 squats, 30 crunches, 60 lunges, 40 sit-ups, 30 push-ups.
6. Saturday: rest day
7. Sunday: rest day
Cardio Week
First: 30 seconds jogging and 30 sec. sprint x5
Second: 45 sec. jogging and 35 sec. sprint x6
Third: 1min. jogging and 45 sec. sprint x7
Fourth: 45 sec. jogging and 50 sec. sprint x8
Fifth: 30 sec. jogging and 55 sec. sprint x7
Sixth: 45 sec. jogging and 1 min. sprint x6
Seventh: 1 min. jogging and 65 sec. sprint x5
Eighth: 45 sec. jogging and 70 sec. sprint x6
Ninth: 30 sec. jogging and 75 sec. sprint x7
Tenth: 45 sec. jogging and 80 sec. sprint x8
How much is needed for an optimal weight loss?
The most suitable time is from 45 minutes to 1 hour but it greatly depends on the people and the weight they want to lose. Beginners should start with 50 minutes and gradually reach to 200 minutes. Along with this workout plan practice some healthy diet in order to fight bloating and stay healthy.
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