If you want to lose weight, gain muscle or get fit check out our men’s and women’s workout plan for you. Here are mini-challenges or workouts that can be done at home no equipment needed.

Take these steps:

-Drink plenty of Water or infused water could just be the best beginning.

-Choose the time of day you will exercise.

-Choose a start date and get going.

-Regular exercise.

10 Week No-Gym Home 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

-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

Sat/Sun
REST

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)