If you want to lose weight, you don’t need to go to the gym every day, you just need to use this workout plan for women and man. Just do it at your home and get the perfect body you always desired.
Steps to Follow
You need to drink a lot of water and also choose the right time to exercise. Also, you need to choose the start day and exercise regularly.
The Ten-Week Workout Plan:
Monday:
- 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
Tuesday:
- 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
Wednesday:
- 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
- Ten push-ups
Thursday:
- 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
- Twenty push-ups
Friday:
- Twenty-five squats
- Sixty-sec. Plank
- Thirty crunches
- Fifty-five jumping jacks
- Sixty lunges
- 45-sec. Wall-sits
- Forty sit-ups
- Fifty butt-kicks
- Thirty push-ups
Saturday and Sunday – Rest days
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
What is Enough Exercise to Lose Weight?
The great timing will be 45 minutes to one hour. Of course, it is different from person to person and how much weight someone wants to lose.
The best thing is to have more than three hours per week using a moderate intensity workout.
Beginners should start with fifty minutes and then build it to 200 minutes per week.
