Everybody wants to be in a good shape, stay fit and healthy. However, going to the gym sometimes might get difficult for many reasons. They always revolve around time lack or laziness. We offer you in this post a way to keep in shape from the commodity of your own home. Namely, through our ten-week workout plan.
Our ten-week amazing yet challenging workout plan will definitely help you to reach the shape goal you’ve always imagined.
So, here is our ten-week workout plan:
Twenty squats; fifteen-second plank; twenty-five crunches; thirty-five jumping jacks; fifteen lunges; twenty-five-second wall-sit; ten sit-ups; ten butt-kicks and five push-ups;
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;
Fifteen squats; forty-second plank; thirty crunches; fifty jumping jacks; twenty-five lunges; thirty five-second wall-sit; thirty sit-ups; twenty-five butt-kicks; and ten push-ups;
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;
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 days for rest
Cardio by week:
1st Thirty sec. sprint and thirty sec. jog /5x;
2nd 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;
4th-50 sec. sprint and 45 sec. jog /8x;
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x
How much exercising do you need to do to lose some weight?
The ideal training varies from 45 minutes to 1 hour, but it depends on the personal choice of losing weight. You should aim for more than three hours per one week if you like to lose weight by a moderate workout. For the rookies, we advise you to start with fifty minutes and go to 200 minutes slowly.
Be aware of drinking water or infused water all the time. Also, you need to choose the right time of the day for the exercise. And the most important, don’t forget to exercise regularly!