10 Week No-Gym Home Workout Plan!

For those who want to lose weight, gain muscle and also get fit here is a mini-challenger workout plan for both man and woman. The good thing is that for this type of workouts you don’t need to visit the gym, they can be done at home without equipment needed.

Below is the 10 Week Home Challenging Workout Plan that will help you get the perfect body shape.

Follow these steps:

At first, you should drink a lot of water or infused water. You should choose the right time of the day to exercise and of course to choose the start day. You should also have a regular exercising.

This is the ten-week workout plan:

Monday


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

Tuesday:

Ten squats; thirty-second plank; twenty crunches; ten jumping jacks; twenty-five lunges; forty-five second wall-sit; thirty-five sit-ups; twenty butt-kicks; ten push ups

Wednesday


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

Thursday:

Thirty-five squats; thirty-second plank; twenty crunches; twenty-five jumping jacks; fifteen lunges; sixty-sec. wall-sit; fifty sit-ups; thirty-five butt-kicks; and twenty push-ups;

Friday:

Twenty-five squats; sixty-sec. plank; thirty crunches; fifty-five jumping jacks; sixty lunges; 45-sec. wall-sits; forty sit-ups; fifty butt-kicks; and thirty push-ups

Saturday and Sunday – rest day

Cardio (by week)


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

How much of exercising is it enough to lose some weight?

The perfect training should be 45 minutes to 1 hour, but it is different for different people and it depends on the weight you want to lose.
Shoot for more than three hours per week of exercising whenever you’d like to lose weight by moderate intensity workout. If you exercise and burn calories, you will be able to get away the minimum dose of 150 min. per week.
For the beginners it is recommended to start with fifty minutes and built gradually to 200 minutes.


Sources : http://www.healthyandnaturalhouse.com


Comments

Post a Comment

Popular posts from this blog

REMOVE ALL TOXINS FROM YOUR BODY WITHIN 48 HOURS: WEEKEND DETOX PLAN!

Image
If you’re constantly feeling tired, if you have dark circles under the eyes, and if your skin is too dry, you might have toxin deposits in the body. When the body is full of toxins, you’re more exposed to viruses, infections, cold, flu, etc. However, when they are properly removed from the body, your energy is restored and you feel much better and healthier. How to cleanse the body from toxins The following detox plan will help you cleanse the liver, lungs, intestines, kidneys, and lymph. It can be practiced 2 times per year and then it lasts for 10 days. Or, you can practice it only during the weekend, which means more times per year, not just 2. In combination with regular physical activity like running, walking, swimming, etc. this detoxification method will eliminate all existing toxins from your organism successfully. Let’s take a closer look at the detox plan: After waking up in the morning, before breakfast, you need to drink 240 ml of warm water. Saturday Breakfast ...
Read more

How To Make Boobs Bigger Naturally with Herbal Supplements

Image
Do you want to know how to make boobs bigger? A lot of women these days do and one of the main reasons why is because there is a lot of pressure from the media telling them that guys don’t like women with small breasts. Some women might want to increase their breast size because they want to be able to breastfeed and they know it won’t be possible with underdeveloped breasts. Regardless of why you want to make your boobs bigger there are are definitely some things you can do to help your breasts develop more. Herbal Supplements When it comes to naturally making your boobs bigger herbal supplements have been known to produce good results. Natural herbal supplements work because they contain phyto-estrogens, which is estrogen naturally found in plants. These plant based estrogens can help your breast increase in size by 1 to 2 cups over a 4 to 5 month period. If taken in enough doses, phyo-estrogens will help make boobs bigger by promoting breast tissue growth. This is because ph...
Read more

RUB THIS OIL ON YOUR JOINTS AND YOUR PAIN WILL DISAPPEAR IN A FEW MINUTES!

Image
Joints are in charge of forming the connections between the bones and they provide support and enable proper movement. Hence, any damage of the joints due to an injury or a disease can impede the movement and cause pain. Joint ache is closely related to arthritis, bursitis, and muscle pain. It can be milder, causing soreness only after specific activities, or severe, making limited movement difficult and painful. Luckily, there is an effective homemade topical treatment for arthritis with cayenne pepper, which acts as a natural analgesic or a pain reliever due to the active compound in it called capsaicin. Needed: - 1 tbsp of cayenne pepper ¼ cup of warm olive oil Preparation: Add 1 tbsp of cayenne pepper in ¼ cup of warm olive oil and then apply the mixture onto the painful joints and leave it for 15 minutes. Afterwards, rinse the areas with warm water. You will feel much better after the first application, but for optimal results you should repeat the procedure 2 to 3 ti...
Read more

Soak Chia Seeds to Supercharge Your Metabolism, Burn Fat and Fight Inflammation

Image
Chia seeds are little black seeds that are harvested from a plant called Salvia hispanica (also called Chia). It is a member of the mint family known as Lamiaceae and is native to southern Mexico and Guatemala. Chia seeds are a rich source B vitamins, especially vitamin B1 (also known as Thiamine) and Vitamin B3 (also known as Niacin). These amazing seeds are pretty much packed with dietary fiber, omega-3 fatty acids, and many essential minerals such as magnesium, calcium, manganese, phosphorus, iron, and potassium. HERE ARE THE AMAZING HEALTH BENEFITS OF CHIA SEEDS! – Control Blood Sugar Chia gel is commonly used in desserts to slow the digestion of sugars. It does so by creating a barrier between carbohydrates and digestive enzymes. Consequently, this  leads to a steady release of energy instead of sugar spikes and crashes. Hence, chia seeds can be extremely useful for those suffering from diabetes. – Keep you Hydrated Chia seeds can help you absorb a large amount of ...
Read more

MILITARY DIET: LOSE 10 POUNDS IN JUST 3 DAYS

Image
A lot of people who have tried or are trying to lose weight know that strict diets provide amazing results. The key to a successful outcome is to follow the guidelines. One such strict diet that can help you lose surplus fat and pounds is the popular Military Diet that many people swear by. During the diet, here’s what you’re allowed to eat: Lemon juice Spices Mustard Water Black coffee Tea Non-caloric sweeteners During the diet, you shouldn’t eat foods that are rich in fat. The diet lasts 3 days and if you want to prolong it, you need to take 4-day break first. There are some exceptions like replacing meat with lentils or eat one veggie instead of another. Let’s take a look at the diet menu for the 3 days: First day Breakfast Half a grapefruit, a slice of toast, a cup of black tea or coffee, and 2 tbsp of peanut butter Lunch Half a tuna, a cup of tea, and a slice of toast Dinner 3 ounces of meat, a cup of green beans, half a banana, a cup of vanilla fla...
Read more

HOW TO STOP A HEART ATTACK IN 60 SECONDS- THIS IS A VERY POPULAR INGREDIENT!

Image
Would you believe it if someone tells you that cayenne pepper has the power to stop a heart attack within a minute? Believe it or not, this is actually true! Therefore, if you don’t already have a pack of cayenne pepper in your kitchen cupboard, you should definitely buy one. According to Dr. Christopher, an American herbalist, he has never lost a patient due to a heart attack in his 35 years of career. This is because he gives a cup of cayenne pepper tea to patients who are having a heart attack, but are still conscious. In a minute, the patients are alive and well. Cayenne pepper has at least 90000 Scoville units, according to the Scoville Heat Units. This is also the case in Habanero peppers, Thai Chi, African Bird, Jalapeno, Jamaican Hot Pepper, and Scotch Bonet. The person who’s experiencing a heart attack, but is still conscious, should be given a mixture of one tsp of cayenne pepper and a glass of water. If the person’s unconscious, few drops of cayenne pepper should be pu...
Read more

Old Grandma Formula Drink This Every Night Before Going To Bed And Lose 40 Pounds In 1 Month !

Image
Nature is the main source of medicine so always give advantage to natural medicine it is cheap , effective and has no Side Effects. Mixture of lemon and chia is use to prevent the flu, cleanse the body and prevent fat build up.Combine them into a drink and you can lose those extra pounds in no time and the most important is that this drink is packed with healthy benefits. Ingredients: 1 unit Lemon juice 1 tablespoon Chia seeds 1 tablespoon Honey 1 ½ glasses Water How to Prepare It: Soak the seeds of chia for 1 hour until they absorb the water Mix and blend all the ingredients . How to Consume It: Prepare and drink every morning to accelerate your metabolism and lose weight quickly. LEMON is packed with vitamins (B, C and P) , fibers,potassium, phosphorus, fluorine, sodium, magnesium, iron and calcium… has 29 calories in 100 ml juice. Chia seeds are packed with fiber, calcium, protein , omega 3 fatty acids what makes them great eliminators of food anxiety. Don’t...
Read more

2-INGREDIENT LEMON PEEL HOME REMEDY TO ELIMINATE JOINT PAIN FOREVER

Image
According to a national survey, one in three American reported having joint pain in the past 30 days. Luckily, we have lemons for those moments when to get out of bed is a physical challenge. WHAT CAUSES JOINT PAIN? Osteoarthritis, rheumatoid arthritis, bursitis and gout are one of the major reasons for joint pain. But, it can be also a result of an injury like strain or sprain. Our bones are connected by joints, making it possible for us to move our limbs and the other parts of our bodies. But in some cases the cartilage that prevents our bones from rubbing together, wear down for many reasons. This is the reason for joint pain that can be annoying and debilitating. LEMON- AID Lemons are rich in vitamin C, at about 31% of our every day recommended value. This vitamin is very important in order to form a crucial protein in our bodies which makes skin, tendons, ligaments and blood vessels. Vitamin C is also essential for our bodies’ repairing capacities. This vitamin aids in hea...
Read more

THIS VITAMIN REDUCES BLOATING AND FLATTENS YOUR BELLY IN A FEW MINUTES

Image
You are not pregnant and you have not gained weight, but your jeans are straining at the waist. What is the problem? The reason for this condition is the slow digestive system, which can be a result of bloat, not fat. Here are the most common causes: POSSIBLE CAUSES OF A BLOATED STOMACH Digestive disorders A lot of people experiencing various functional gastrointestinal disorders like IBS, ulcerative colitis, and celiac disease have these symptoms: bloating, gas and distension. Fluid retention Sometimes bodily fluids can be stored around the body, including near the abdomen or pelvic area, which leads to excess bloating and temporary weight gain. If you notice your jewelry and clothes are becoming tighter, and you have pain around joints, then this is because of a liver disease, or in some cases it can be because of cancer. Dehydration Have you ever noticed the day after you have been consuming salty foods or drinking alcohol, that you become dehydrated and bloated as a r...
Read more

Spare 60 Seconds A Day And In Only A Month You Will Have A Flat Stomach!

Image
Probably one of the most problematic areas of the body when it comes to losing weight is belly. Everyone’s dream about a flat and toned abdomen, but it seems that we all hate sit-ups. Well we have some good news for you! Fitness experts have found a solution which, they claim, can replace even a 1,000 sit-ups. This amazing exercise is called “a plank”, and it is static, but all the weight of the body lays on the hands and toes, while the body is straight as a board. The body cannot move an inch, and this is the way to a flat and sturdy stomach, as well as to the painless back, because the strong abdominal muscles support the spine. Lot of fitness experts say doing this exercise several times a week for ten minutes a day will give better results than doing 1,000 sit-ups. It’s important to ensure that your body is in the right position before starting the exercise. In fact, these five points are essential: Stretch your shoulders as much as you can while pressing your palms firm...
Read more