10 Week No-gym Home Workout Plan


For those who want to lose weight, gain muscle and also get fit here is a 10 week workout plan for both man and woman, that will help you get the perfect body shape.

The good thing is that for this type of workouts you don’t need to visit the gym, they can be done at home without equipment needed.

10 Week No-gym Home Workout Plan


Training 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)

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. Good luck!

Keep reading: 6 Week No-Gym Home Workout Plan

Share this 10 Week Workout Plan with you friends they will thank you later when get in shape.