It is about a ten-week challenging workout plan for those who want to lose weight, gain muscle and also get fit here is a mini-challenger workout plan for both man and woman.

The good thing is that for this type of workouts you don’t need to visit the gym, they can be done at home without equipment needed. Also,at first, you should drink a lot of water or infused water.

This is 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 and 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 and 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 and 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 and thirty push-ups

Saturday and Sunday: rest day

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

The perfect training should be 45 minutes to 1 hour, but it is different for different people and it depends on the weight you want to lose. For the beginners it is recommended to start with fifty minutes and built gradually to 200 minutes.

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Source:http://www.naturalhealthyteam.com/10-week-no-gym-home-workout-plan/