10 Weeks Workout Plan Without Gym for Perfect Body

If you want to lose fat and gain extra muscles weight this workout plan will be perfect choice for you. You can do this workout from the commodity of your home without any need for visiting gym or using expensive equipment.

Important: Be always hydrated and practice these exercises below on regular cycles during the week.

What is Enough Exercise to Lose Weight?

If you want to lose more weight on effective way, exercise 45-60 minutes daily. For the beginners, it’s important to start gradually. If you are beginner you can start with 15-minute workout and gradually increase the duration up to 200 minutes as weekly maximum.

This is cost effective workout plan without any restrictions about the age and sex. It’s pretty easy and you can do it at home, just follow the instructions bellow.

The Ten-Week Workout Plan:


  • Twenty squats
  • Fifteen lunges
  • Fifteen-second plank
  • Twenty-five crunches
  • Thirty-five jumping jacks
  • Twenty-five-second wall-sit
  • Ten sit-ups
  • Ten butt-kicks and five push-ups


  • Ten squats
  • Thirty-second plank
  • Twenty crunches
  • Ten jumping jacks
  • Twenty-five lunges
  • Forty-five-second wall-sit
  • Ten push ups
  • Thirty-five sit-ups
  • Twenty butt-kicks


  • Fifteen squats
  • Forty-second plank
  • Thirty crunches
  • Fifty jumping jacks
  • Twenty-five lunges
  • Thirty sit-ups
  • Thirty-five-second wall-sit
  • Twenty-five butt-kicks
  • Ten push-ups


  • Thirty-five squats
  • Twenty crunches
  • Thirty-second plank
  • Twenty-five jumping jacks
  • Sixty-sec. Wall-sit
  • Fifteen lunges
  • Fifty sit-ups
  • Twenty push-ups
  • Thirty-five butt-kicks


  • Fifty-five jumping jacks
  • 45-sec. Wall-sits
  • Sixty-sec. Plank
  • Thirty crunches
  • Sixty lunges
  • Forty sit-ups
  • Twenty-five squats
  • Thirty push-ups
  • Fifty butt-kicks

Saturday and Sunday – Rest days

Cardio- by week:

  • 1st- Thirty sec. sprint and thirty sec. jog /5x;
  • 2nd- 35 sec. sprint and 45 sec. jog /6x;
  • 3rd-45 sec. sprint and 1 min. jog /7x;
  • 4th-50 sec. sprint and 45 sec. jog /8x;
  • 5th-55 sec. sprint and 30 sec. jog /7x;
  • 6th-1 min. sprint and 45 sec. jog /6x;
  • 7th-65 sec. sprint and 1 min. jog /5x;
  • 8th-70 sec. sprint and 45 sec. jog /6x;
  • 9th-75 sec. sprint and 30 sec. jog / 7x;
  • 10th-80 sec. sprint and 45 sec. jog /8x

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