A 10-week Home Workout Plan Without Any Equipment

If you want to have a perfect physique, here is a perfect workout plan for you. You can do it at your home without using any special equipment. It is recommended for both men and women.  

Besides following this workout plan, you should also stick to a balanced diet and drink a lot of water. Avoid consuming fast food, alcohol, processed food, white bread, sodas, coffee, and high-calorie drinks. Moreover, add more eggs, fruits, vegetables, seafood, and white meat poultry to your diet.  

Health and Wellness
Health and Wellness

Consume a lot of water, stick to a healthy and balanced diet if you want to enjoy the benefits of this workout. Here is a 10-week workout plan that you can do at home without any equipment.  

A 10-week home workout plan 

Monday 

  • 20 squats 
  • 25-second wall-sits 
  • 5 push-ups 
  • 35 jumping jacks 
  • 15 lunges 
  • 10 sit-ups 
  • 10 butt kicks 
  • 15-second plank 
  • 25 crunches 

 

Tuesday 

  • 10 squats 
  • 20 crunches 
  • 25 lunges 
  • 10 push-ups 
  • 20 butt kicks 
  • 30 second’ plank 
  • 10 jumping jacks 
  • 35 sit-ups 
  • 45-second wall-sits 

 

Wednesday 

  • 30 sit-ups 
  • 35-second wall-sits 
  • 30 crunches 
  • 25 butt kicks 
  • 40-second plank 
  • 10 push-ups 
  • 25 lunges 
  • 15 squats 
  • 50 jumping jacks 

 

Thursday 

  • 35 squats 
  • 20 crunches 
  • 15 lunges 
  • 30-second plank 
  • 50 sit-ups 
  • 25 jumping jacks 
  • 20 push-ups 
  • 60-second wall-sits 
  • 35 butt kicks 

 

Friday 

  • 40 sit-ups 
  • 25 squats 
  • 60-second plank 
  • 60 lunges 
  • 30 crunches 
  • 50 butt kicks 
  • 55 jumping jacks 
  • 30 push-ups 
  • 45-second wall-sits 

 

Saturday & Sunday 

  • Take a rest at the weekend. 

 

Weekly cardio workout plan 

  • 1st Week – 30-second sprint and a 30-second jog (repeat 5 times) 
  • 2nd Week – 35-second sprint and a 45-second jog (repeat 6 times) 
  • 3rd Week – 45-second sprint and a 60-second jog (repeat 7 times) 
  • 4th Week – 50-second sprint and a 45-second jog (repeat 8 times) 
  • 5th Week – 55-second sprint and a 30-second jog (repeat 7 times) 
  • 6th Week – 60-second sprint and a 45-second jog (repeat 6 times) 
  • 7th Week – 65-second sprint and a 60-second jog (repeat 5 times) 
  • 8th Week – 70-second sprint and a 45-second jog (repeat 6 times) 
  • 9th Week – 75-second sprint and a 30-second jog (repeat 7 times) 
  • 10th Week – 80-second sprint and a 45-second jog (repeat 8 times) 

 If you do not want to lose weight, you can focus on improving stamina and endurance. It is of utter importance to take a rest at the weekend and regain strength. Therefore, do not exercise every day.