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
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
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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)
