Many of us long to be fit and in-shape, but we lack the time or means to do so. We lead busy lives, and it’s hard to squeeze out the time to drive to a gym and workout. To make matters worse, not all gyms are suited for us. Some might be too pricey while others might lack equipment.

Fortunately, you can lose weight and gain muscle mass in the comfort of your own home. The following workout plan requires no gym or special equipment. All you need is commitment and water.

Try the following workout plan for 10 weeks.

Monday:

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

Tuesday:

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

Wednesday:

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

Thursday:

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

Friday:

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

Saturday & Sunday: Rest

To really push yourself, add in a cardio session three times a week.

Cardio:

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

This article was republished from shareably.net