10 Week No-Gym Home Workout Plan

Thursday:

Thirty-five squats

Twenty crunches

Fifteen lunges

Thirty seconds plank

Fifty sit-ups

Sixty-seconds wall-sit

Thirty-five butt-kicks

Twenty-five jumping jacks

Twenty push-ups

Friday:

Twenty-five squats

Forty sit-ups

Sixty-second plank

Thirty push-ups

Thirty crunches

Sixty lunges

Fifty-five jumping jacks

45-second wall-sits

Fifty butt-kicks

On the weekend, rest and refuel your energy by eating plenty of raw foods.

Plus, here’s a breakdown of how the cardio component of your workout evolves week-by-week.

During the first week, do 5 sets of a 30-second sprint followed by a 30-second jog daily.

Week two: six sets of a 35-second sprint followed by a 45-second jog.

Week three: seven sets of a 45-second sprint followed by a 60-second jog.

Week four: eight sets of a 50-second sprint followed by a 45-second jog.

Week five: seven sets of a 55-second sprint followed by a 30-second jog.

Week six: six sets of a 60-second sprint followed by a 45-second jog.

Week seven: five sets of a 65-second sprint followed by a 60-second jog.

Week eight: six sets of a 70-second sprint followed by a 45-second jog.

Week nine: seven sets of a 75-second sprint followed by a 30-second jog.

Week ten: eight sets of a 80-second sprint followed by a 45-second jog.

To Top