This mini-plan for men and women will help you lose weight and gain muscle mass. What is best about this plan is that it can be done in your home and you don’t need to visit the gym or use any special equipment.
Make sure to drink lots of water and to find a proper time to exercise every day.
In order to lose weight, you need to exercise from 45 to 60 minutes each day. If you are a beginner, you can start with a 50-minute workout, and gradually increase up to 200 minutes. Along with this workout plan you need to practice some healthy diet so as to fight bloating and stay healthy.
This is the 10-week plan that you should follow:
Twenty-five-second wall-sit; twenty squats; fifteen seconds plank; thirty-five jumping jacks; five push-ups; twenty-five crunches; fifteen lunges; ten butt-kicks; and ten sit-ups.
Ten squats; ten jumping jacks; ten push- ups; twenty crunches; twenty-five lunges; forty-five-second wall-sit; twenty butt-kicks;thirty seconds plank; and thirty-five sit-ups.
Thirty sit-ups; thirty crunches; fifty jumping jacks; thirty five-second wall-sit; twenty-five butt-kicks; fifteen squats; twenty-five lunges; ten push-ups; and forty-second plank.
Thirty-five squats; fifteen lunges; twenty crunches; thirty seconds plank; sixty-seconds wall-sit; thirty-five butt-kicks; fifty sit-ups; twenty-five jumping jacks; and twenty push-ups
Twenty-five squats; sixty-second plank; thirty push-ups; forty sit-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; fifty butt-kicks;and 45-second wall-sits.
The weekend is for resting.
Weekly plan for the cardio workout:
- (5x)30-second sprint, 30-second jog
- (6x)35-second sprint, 45-second jog
- (7x)45-second sprint, 60-second jog
- (8x)50-second sprint, 45-second jog
- (7x)55-second sprint, 30-second jog
- (6x)60-second sprint, 45-second jog
- (5x)65-second sprint, 60-second jog
- (6x)70-second sprint, 45-second jog
- (7x)75-second sprint, 30-second jog
- (8x)80-second sprint, 45-second jog