10 Week Home Workout Plan for Losing Weight and Building Muscle

If you want to lose weight and build muscle, you should try the following workout plan which is suitable for both men and women. This type of exercising doesn’t require any equipment.

Instead of going to the gym, you can get a perfect body shape by performing this workout program at your home. Here is a 10-week workout plan which will help you to burn the excess fat, tone your body, and get fit.

Workout Plan for Losing Weight 

Workout Plan for Losing Weight

Monday

  • 25 Crunches
  • 20 Squats
  • 15 Lunges
  • 15 Second Plank
  • 35 Jumping Jacks
  • 5 Push Ups
  • 10 Butt Kicks
  • 10 Sit Ups
  • 25 Second Wall Sit

Tuesday

  • 25 Crunches
  • 10 Squads
  • 25 Lunges
  • 30 Second Plank
  • 10 Jumping Jacks
  • 10 Push Ups
  • 20 Butt Kicks
  • 35 Sit Ups
  • 45 Second Wall Sit

Wednesday

  • 30 Crunches
  • 15 Squads
  • 25 Lunges
  • 40 Second Plank
  • 50 Jumping Jacks
  • 10 Push Ups
  • 25 Butt Kicks
  • 30 Sit Ups
  • 35 Second Wall Sit

Thursday

  • 20 Crunches
  • 35 Squads
  • 15 Lunges
  • 30 Second Plank
  • 25 Jumping Jacks
  • 20 Push Ups
  • 35 Butt Kicks
  • 55 Sit Ups
  • 60 Second Wall Sit

Friday

  • 30 Crunches
  • 25 Squads
  • 60 Lunges
  • 60 Second Plank
  • 55 Jumping Jacks
  • 30 Push Ups
  • 50 Butt Kicks
  • 40 Sit Ups
  • 45 Second Wall Sit

Saturday/Sunday

  • Rest

Cardio

  • Week 1 – 30-second jog, 30-second sprint (5x)
  • Week 2 – 45-second jog, 35-second sprint (6x)
  • Week 3 – 60-second jog, 45-second sprint (7x)
  • Week 4 – 45-second jog, 50-second sprint (8x)
  • Week 5 – 30-second jog, 55-second sprint (7x)
  • Week 6 – 45-second jog, 60-second sprint (6x)
  • Week 7 – 60-second jog, 65-second sprint (5x)
  • Week 8 – 45-second jog, 70-second sprint (6x)
  • Week 9 – 30-second jog, 75-second sprint (7x)
  • Week 10 – 45-second jog, 80-second sprint (8x)

John Borsov

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