10 week workout plans for women at home

Do you want lose weight, build muscle or become more fit? Check out our workout plan for men and women, can be done at home without any training equipment.
10 week workout plans for women at home

Exercise plays a key role for good health and well-being of your body, and the benefits continue even after your workouts are over. Regular exercise accelerates metabolism rate, which increases calories burned while at rest. In addition, when you exercise, endorphins are released that cause positive mood changes, reduce stress, strengthen, tone and sculpt your body.

This workout program for women at home, is a system quite suitable for those women who intend to make a quality leap in their physique and shape their body. It is designed so that it can be performed by those who have a minimum physical base.

Get in shape in at home without going to the gym, this workout plan can be done anywhere, including your living room.

You are ready!

10 week workout plans at home

10 week workout plans for women at home

Here is an easy home workout challenge to follow for ten week, you can start toning your body. Which, combining fitness, cardio and rest, of course, you will combine exercises with which you can work and tone every part of your body.

Important: don’t be obsessed with the scale. Muscle weighs more than fat. Therefore, not seeing the kilos go down – or even see them go up – does not mean that you are gaining weight, but that you are gaining muscle.

Food: it is important to combine exercise with a healthy diet and not skip any meals. You are going to need energy to burn during workouts!

Organization: better in the morning or at night? Although it is proven that training in the morning activates our metabolism, it is necessary to take into account the daily routine of each one. In fact, it can help people who sit down all day to train in the late afternoon. This will activate the blood supply and help the muscles to relax.

Tip: warming up before and stretching after each workout is essential to prepare the muscles and recover later.

  • Push-ups help strengthen the shoulders, triceps and chest, and at the same time activate your heart rate.
  • Lunges is a effective body-weight exercise that works your legs and buttocks, strong thigh muscles and hamstrings and strengthen the core. Regular performance will help you run faster and improve your flexibility.
  • Jumping jacks are a great cardio and lower body exercise, is also effective for burning calorie.
  • Squats strengthen your legs and lift your butt.
  • Crunches work your abs.
  • Plank strength and get your heart rate.
  • Sit up is a great workout to strengthen and tone the abdominal muscles.
  • Butt kicks are a effective warm-up exercise since it slowly increases your heart rate.
  • Wall sit are an real quad burner, strengthening the muscles in the front of your thighs.

Follow this program for 10 weeks and watch your belly fat melt away!

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.(opens in a new window)


  • 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


  • REST

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)

10 week home workout plan without equipment

10 week home workout plan without equipment

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!

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