DIET/WEIGHT LOSS

Home Workout Plan – Get in Perfect Shape in 10 Weeks

To maintain an optimal overall health, regular exercise is absolutely vital! Even though it offers countless benefits, the hardest part is starting. Gyms can be stressful and a big commitment, so we’ve devised a home workout plan that will help you get started.

This 10-week home workout plan will help you get used to exercising on a daily basis. In addition to boosting your health, it also helps with burning fat and building muscle. First, let’s go over some of the exercises that are involved.

EXERCISES FOR A HOME WORKOUT PLAN

  1. Squats

Squats are everywhere these days! Still it’s very important to keep proper form when doing them. Firstly, take a stance aligning your hips over your knees, and your knees over your ankles. Your legs should be a bit wider than shoulder width apart. Roll back your shoulders while keeping your spine neutral.

Secondly, position the arms straight out, the palms facing down. With your head and back straight, keep your upper body upright while the buttocks stick out. Try to go as deep as possible on each try.

  1. Lunges

Standing with your back straight and looking forward, then spread your legs a few inches apart. Next, take a step forward with your right foot, while bending the knee at a 90-degree angle. Your knee should meanwhile go a bit past the toes. Step back and switch legs, while keeping the same form.

  1. Push-ups

Push-ups can be intimidating to some people. However, they do get easier with regular practice. First, to start get in a high plank position, placing your hands on the ground. Meanwhile, make sure your hands are directly below the shoulders. Lower your body down by bending the elbows, while keeping your back flat.

While you’re lowering down, tuck in your elbows towards your body while drawing your shoulder blades back. This engages your core. Exhale while you’re returning to the original position.

  1. Crunches

Crunches are essential to any home workout plan. You should start by lying with your back flat against the ground. Then, bend your knees at a 90-degree angle and cross your arms across the chest or keep them behind your head. At the same time, tighten your core by pulling your belly button into the base of your spine. First, exhale as you sit up until your elbows or chest reaches your knees. While inhaling, return to the initial position.

You can do all of the exercises in the comfort of your own home; which is great news for all who don’t have the time to go to the gym. So get ready to get in perfect shape, burn fat and build muscle with the 10-week home workout plan!

DAILY HOME WORKOUT PLAN

Mondays:

Legs:

  • 20 squats
  • 15 lunges
  • 25 second wall sit
  • 10 butt kicks

Abdomen:

  • 25 crunches
  • 10 sit ups

Full Body:

  • 35 jumping jacks
  • 5 push-ups
  • 15 second plank

Tuesdays:

Legs:

  • 10 squats
  • 25 lunges
  • 15 second wall sit
  • 20 butt kicks

Abdomen:

  • 20 crunches
  • 35 sit ups

Full Body:

  • 10 jumping jacks
  • 10 push-ups
  • 30 second plank

Wednesdays:

Legs:

  • 15 squats
  • 25 lunges
  • 35 second wall sit
  • 25 butt kicks

Abdomen:

  • 30 crunches
  • 30 sit ups

Full Body:

  • 50 jumping jacks
  • 10 push-ups
  • 40 second plank

Thursdays:

Legs:

  • 35 squats
  • 15 lunges
  • 60 second wall sit
  • 35 butt kicks

Abdomen:

  • 20 crunches
  • 50 sit ups

Full Body:

  • 25 jumping jacks
  • 20 push-ups
  • 30 second plank

Fridays:

Legs:

  • 25 squats
  • 60 lunges
  • 45 second wall sit
  • 50 butt kicks

Abdomen:

  • 30 crunches
  • 40 sit ups

Full Body:

  • 55 jumping jacks
  • 30 push-ups
  • 60 second plank

 

WEEKLY CARDIO HOME WORKOUT PLAN

Week One:

5 sets: 30 second sprint, 30 second jog

Week Two:

6 sets: 35 second sprint, 45 second jog

Week Three:

7 sets: 45 second sprint, 60 second jog

Week Four

8 sets: 50 second sprint, 30 second jog

Week Five:

7 sets: 55 second sprint, 30 second jog

Week Six:

6 sets: 55 second sprint, 30 second jog

Week Seven:

5 sets: 65 second sprint, 60 second jog

Week Eight

6 sets: 70 second sprint, 45 second jog

Week Nine:

7 sets: 75 second sprint, 30 second jog

Week Ten:

8 sets: 80 second sprint, 45 second jog

Combining the daily exercises and the cardio for each week, and also make sure you stick to the plan every day! Make sure you take breaks on the weekends to allow yourself some rest and additionally, to go give your body the chance to heal. You will be amazed at the effects this simple home workout plan will have on your body!

 

 

 

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