We all know that exercise is extremely beneficial for our overall health. Regular physical exercise promotes the weight loss process boosts the overall health and tones the whole body. When combined with proper and balanced diet, the results are more than amazing. However, regular physical exercise doesn’t mean that you should hit the gym every day. Instead, you can also do the exercise at the convenience of your home. All you need are the proper set of exercise. Therefore, we decided to share with you a powerful 10-week workout plan that you can perform at home.
In order to maximise the effects of this workout, make sure you drink plenty of water and don’t skip exercise.
10 Weeks Home Challenging Workout Plan
Try doing 45-60 minute workout. You should do the exercise at least 3 hours a week. Beginners should start with 50 minutes a week and aim to 200 minutes.
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
- 10 Squats
- 30 Second Plank
- 25 Crunches
- 10 Jumping Jacks
- 25 Lunges
- 45 Second Wall Sit
- 35 Sit Ups
- 20 Butt Kicks
- 10 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
- 35 Squats
- 30 Second Plank
- 20 Crunches
- 25 Jumping Jacks
- 15 Lunges
- 60 Second Wall Sit
- 55 Sit Ups
- 35 Butt Kicks
- 20 Push Ups
Friday
- 25 Squats
- 60 Second Plank
- 30 Crunches
- 55 Jumping Jacks
- 60 Lunges
- 45 Second Wall Sit
- 40 Sit Ups
- 50 Butt Kicks
- 30 Push Ups
Saturday and Sunday
- REST
Cardio
You should also do cardio during the weeks. This is how much cardio you should do each week:
- First week: 30-second sprint, 30-second jog (5x)
- Second week: 35-second sprint, 45-second jog (6x)
- Third week: 45-second sprint, 60-second jog (7x)
- Fourth week: 50-second sprint, 45-second jog (8x)
- Fifth week: 55-second sprint, 30-second jog (7x)
- Sixth week: 60-second sprint, 45-second jog (6x)
- Seventh Week: 65-second sprint, 60-second jog (5x)
- Eighth week: 70-second sprint, 45-second jog (6x)
- Ninth week: 75-second sprint, 30-second jog (7x)
- Tenth week: 80-second sprint, 45-second jog (8x)
