This is a great workout plan for both man and women, who want to get fit, lose weight and gain some muscles. You don’t even have to visit a gym because you can do it at the comfort of your home.
This is a ten week challenging training plan that will help you achieve perfect body shape that you have always wanted.
Ten-week workout plan:
Twenty squats; twenty-five crunches; fifteen-second plank; fifteen lunges; thirty-five jumping jacks; twenty-five second wall-sit; ten butt-kicks; ten sit-ups and five push-ups
Fifteen squats; twenty crunches; thirty-second plank; twenty-five lunges; ten jumping jacks; forty-five second wall-sit; twenty butt-kicks; thirty-five sit-ups and ten push ups
Ten squats; thirty crunches; forty-second plank; twenty-five lunges; forty jumping jacks; thirty five-second wall-sit; thirty butt-kicks; thirty-five sit-ups and ten push-ups
Twenty-five squats; twenty crunches; thirty-second plank; twenty-five jumping jacks; twenty lunges; sixty-sec. wall-sit; fifty sit-ups; thirty-five butt-kicks; and twenty push-ups;
Thirty-five squats; sixty-sec. plank; twenty-five crunches; forty-five jumping jacks; forty lunges; 50-sec. wall-sits; fifty sit-ups; forty butt-kicks; and thirty-five push-ups
Saturday and Sunday – relaxation day
Cardio by Week:
1st– 40 sec. sprint and 40 sec. jog /3x;
2nd– 45 sec. sprint and 45 sec. jog /3x;
3rd– 50 sec. sprint and 50 sec. jog /3x;
4th– 55 sec. sprint and 55 sec. jog /3x;
5th– 60 sec. sprint and 40 sec. jog /4x;
6th– 65sec. sprint and 60 sec. jog /4x;
7th– 70 sec. sprint and 60sec. jog /4x;
8th– 75 sec. sprint and 50 sec. jog /5x;
9th– 80 sec. sprint and 40 sec. jog / 6x;
10th– 100 sec. sprint and 60 sec. jog /7x
How much of working out is it sufficient to lose some weight?
The perfect physical activity must be 50 minutes to 1 hour. This is very different for different people and also it is determined by the weight you want to drop.
You should workout more than three hours per week if you aim to lose weight.
For beginners it is suggested to start with forty minutes and built progressively up to 200 minutes.