10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed

10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed

One of the most important things that can keep our health in check is regular exercise. It’s not just for bodybuilders – in fact, regular exercise will boost your health in many ways besides helping you lose weight. However, not all of us have the time or desire to hit the gym each day, and most of us simply find it hard to start.

Fortunately, it doesn’t have to be that way. There are many simple home workouts plans that will help you lose weight and give your health a boost. They don’t require any special equipment and will regulate a variety of body functions, while also helping your muscles grow.

Here’s a simple no-equipment home workout plan that is guaranteed to work:


Crunches are an absolute must if you want to bust your belly fat. They are simple to perform – just lay down on the floor, raise your legs at a 90-degree angle by bending your knees and put your hands behind your head or crossed on your chest. Make sure to have at least a hand of space between the chest and chin.

Lift your body up until your elbows touch your knees, then go back down and repeat as many crunches as you can.



Squats are a fun and powerful exercise which can bust your excess belly fat and strengthen your back and leg muscles as well. To do them, stand upright with your legs at shoulder-width apart and your hips over the knees. Keep your back as straight as possible and your shoulders back, then start squatting down by opening your hips as much as you can. Keep going until your butt stands out, then go back to the original position and repeat.



Lunges are another great exercise for your excess belly fat and leg muscles. Stand upright with your legs separated a bit, keeping your back straight and looking in front of you. Now, step forward with one of your feet, bend your knee (90 degrees) and do a lunge by lowering the other leg behind you. Go back to the original position, then repeat the exercise as many times as you can.



Go down in a plank and keep your hands on the floor placed under your shoulders. Bend the elbows and bring your body down, then go back up. Make sure your core is engaged while you exhale and do as many push-ups as you can.

Besides these 4 common exercises, you can also include wall-sits, sit-ups, jumping jacks, butt kicks and plank in your workout plan which will add a bit of variety and burn the excess fat from many areas of your body.


Here’s a workout plan based on these exercises:


Start with 10 butt kicks and 15 lunges, then follow them with 10 sit-ups, 20 squats, 25 crunches, 5 push-ups, 30-35 jumping jacks, a 15-second plank, and 25-30-second wall sit.



10 jumping jacks, 10 butt kicks, 10 squats, 25 lunges, 20 crunches, 10 push-ups, 35 sit-ups, 30-second plank and wall sit each.



10 push-ups, 25 butt kicks, 30 crunches, 30 sit-ups, 15 squats, 20 lunges, 45-50 jumping jacks, 35-second wall sit, 40-second plank.



35 butt kicks, 25 jumping jacks, 20 crunches, 20 sit-ups, 35 squats, 15 lunges, 50 sit-ups, 1-minute wall sit, 30-second plank.



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

Of course, none of these exercises will work as they should if you don’t add some cardio in your workout. Here’s a nice cardio plan which you can do at home:

Week 1

  • 30-second jog,30-second sprint(repeat 5 times)

Week 2

  • 45-second jog,35-second sprint(repeat 6 times)

Week 3

  • 60-second jog,45-second sprint(repeat 7 times)

Week 4

  • 45-second jog,50-second sprint(repeat 8 times)

Week 5

  • 30-second jog,55-second sprint(repeat 7 times)

Week 6

  • 45-second jog,60-second sprint(repeat 6 times)

Week 7

  • 60-second jog, 65-second sprint(repeat 5 times)

Week 8

  • 45-second jog,70-second sprint (repeat 6 times)

Week 9

  • 30-second jog,75-second sprint(repeat 7 times)

Week 10

  • 45-second jog,80-second sprint(repeat 8 times).

Follow the plan for 10 weeks (cardio + the aforementioned exercises) and you will look better than ever before soon!

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