10 Week No-Gym Home Workout Plan That Burns Fat Like Crazy!

Abs, lose weight, gain muscle or get fit check out our men’s and women’s 10 week workout plan for you. Mini-challenges or workouts that can be done at home or anywhere without equipment.

A workout plan by your home comes with many benefits. Not only does it save you the time them takes to drive to a gym, them too saves the cost of a gym membership.

If you would like to get fit, consider some essential steps in your effort to workout at home, and you could see some very successful results.

Follow this program for 10 week workout plan and watch your belly fat melt away!

10 Week Home Workout Plan

Workout Plan Instructions:

Repeat this circuit 2 times for beginner 5 times for advanced and rest for 60 seconds between sets.

(opens in a new window)


  • Squat: 20 repeats
  • Plank: 15 second
  • Crunche: 25 repeats
  • Jumping Jack: 35 repeats
  • Lunge: 15 repeats
  • Wall Sit: 25 second
  • Sit Up: 10 repeats
  • Butt Kick: 10 repeats
  • Push Up: 5 repeats


  • Squat: 10 repeats
  • Plank: 30 second
  • Crunche: 25 repeats
  • Jumping Jack: 10 repeats
  • Lunge: 10 repeats
  • Wall Sit: 45 second
  • Sit Up: 35 repeats
  • Butt Kick: 20 repeats
  • Push Up: 10 repeats


  • Squat: 15 repeats
  • Plank: 40 second
  • Crunche: 30 repeats
  • Jumping Jack: 50 repeats
  • Lunge: 25 repeats
  • Wall Sit: 35 second
  • Sit Up: 30 repeats
  • Butt Kick: 25 repeats
  • Push Up: 10 repeats


  • Squat: 35 repeats
  • Plank: 30 second
  • Crunche: 20 repeats
  • Jumping Jack: 25 repeats
  • Lunge: 15 repeats
  • Wall Sit: 60 second
  • Sit Up: 55 repeats
  • Butt Kick: 35 repeats
  • Push Up: 20 repeats


  • Squat: 25 repeats
  • Plank: 60 second
  • Crunche: 30 repeats
  • Jumping Jack: 55 repeats
  • Lunge: 60 repeats
  • Wall Sit: 45 second
  • Sit Up: 40 repeats
  • Butt Kick: 50 repeats
  • Push Up: 30 repeats



Cardio by week:

  1. Sprint: 30-second, Jog: 30-second (x5)
  2. Sprint: 35-second, Jog: 45-second jog (x6)
  3. Sprint: 45-second, Jog: 1-minute jog (x7)
  4. Sprint: 50-second, Jog: 45-second jog (x8)
  5. Sprint: 55-second, Jog: 30-second jog (x7)
  6. Sprint: 1-minute, Jog: 45-second jog (x6)
  7. Sprint: 65-second, Jog: 1-minute jog (x5)
  8. Sprint: 70-second, Jog: 45-second jog (x6)
  9. Sprint: 75-second, Jog: 30-second jog (x7)
  10. Sprint: 80-second, Jog: 45-second jog (x8)

Now you’ve everything you need at your disposal to start a no gym no equipment workout plan.

Remember to pair the day’s exercises with that week’s cardio, and to rest on the weekends so your body can repair itself. You should be burning fat and building in muscle very fast.

Some benefits of regular physical activity:

  • Keeps your body fit and able
  • Increases sex drive and satisfaction
  • Boosts your immune system and mental health
  • Reduces stress, risk of heart attack and cancer
  • Gives you confidence and has anti-ageing effects
  • Keeps your mind sharp,
  • Prolongs your life and Makes you feel happier
  • Helps you to lose weight, Lowers high blood pressure and risk of diabetes

10 Week Home Workout Plan That is Guaranteed To Burn Fat.

10 Week Home Workout Plan


  • Devote time to exercising: You’ll want to set your goal for workout at least ½ an hour a day. Slowly, over time, you should draw this out to 1 hour. These time period, however, can be broken up into sections and spread over the course of the day, however, those sections should be no less than 10 minutes. When you begin, exercise at least 2 days a week. Over time you should stretch this out to up to 5 days a week.
  • Hydrate: Drink lots of water before you exercise. Your body will need the water to help your muscles work and also to help you sweat. If you are dehydrated before you start, just think about how you will feel afterward!
  • Listening to music: while you work out can be a great way to keep you amused and motivated. It is the Eye of the Tiger!
  • Do not push yourself too hard: Try to increase the difficulty after about 2 weeks of doing exercises.