In our busy schedules, we don’t get enough time to finish the existing jobs, let alone hit the gym every day. We have such busy lives that we couldn’t find the time that we must give to a healthy workout. A healthy life needs a healthy body. And no matter what, we can’t ignore our health or the fitness of the body. That puts in a predicament that makes one wish that if only there were such a workout that didn’t need any gym equipment. Time for you to stop wishing such thing, because we have surely heard your plea and thus came up with these 10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed.

10 Week No-Gym Home Workout Plan That Burns Fat Guaranteed

Exercise is a healthy addition to our daily routine. Without a healthy body, it is difficult to lead a healthy life. Not to mention the busy schedule of ours that we have to stick to. But it would be hard to follow on it if you are constantly feeling lethargic or collecting fats in your body without any means to burn it. But life will become far easier if you start with these exercises tell that fat to burn in hell.

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Before we set up a workout plan, you must learn about different exercise that you will need to do. So let’s learn the exercises that will be helping you in getting rid of that fat and fatigue.

Squats

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Not just squats will help you in gaining muscle strength but it will strengthen your core and give your thighs, hamstrings, hips, and buttocks a good workout. Start by standing straight with a neutral spine. Keep your legs are slightly more than the shoulder width. Stretch out your arms straight with palms facing down and bend your knees as low as you can (hips sinking below knees if possible) and make sure that your back remains straight. Stay in this position for a few seconds then return to normal position. If you are suffering from sciatica pain, then these yoga poses will definitely help you to get rid of it. 

Lunges

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Time to tone up your lower body with lunges. Lunges are great for lower body muscles since they focus on your calves, glutes, and hamstrings and will shape your legs and bless you with shapely and firm buttocks. Get sexy legs and flaunt them in these sexy yoga pants. Stand straight with feet shoulder width apart and arms at your sides. Step forward with one foot and bend your knees to form ninety degree angle. Keep the weight on the heel of your back foot and push back to the original position. Now repeat the process with the other foot.

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Crunches

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You want a flat tummy and strong abdominal muscles? Crunches are your best bet. Along with these yoga asanas! There are many variations of crunches but let’s get familiar with the basic one. Lie down on your back and raise your legs in such a way that they form a ninety degree of angle with your body. Either cross your hands against your chest behind your head and then lift your torso up so that your elbows touch your knees. Stay like that for a few seconds then return back to the original position.

Sit-Ups

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One might say crunches are a little bit similar to the sit-ups. It is also great for abdominal muscles and the starting position will be the same with you lying on your back. However, in sit-ups, you will need to bend your knees so that your feet are flat on the ground. Cross your arms against your chest or behind your head and lift your torso. Hold the position for a few seconds and return to the original one. Looking for pregnancy exercises? Don’t worry, we have it all lined up for you.

ALSO READ: Post-Pregnancy Exercises to Lose Belly Fat – Glamour be Yours!

Planks

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Plank is an exercise that looks easy but certainly, it is not. Start with the position where your body is supported by your palms and toes. In planks position, you have to start with your forearms rather than palms supporting the weight. Now push your body up slowly and while you are doing that, make sure to keep your body straight. Maintain this position for as long as you can manage. Need some help to pick your workout outfit? Here is plenty of help for you!

Push-Ups

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Your core will strengthen up and upper body will tone up when you are done with the push-ups. Start from a plank position with hands flat on the floor directly under the shoulders. Keep your spine straight and bend the elbows to lower your body. Push back to the original position while keeping your core engaged.

Butt Kicks

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Butt kicks are exactly what the name suggests. You have to kick your butt with the heel. Stand straight with feet shoulders width apart. You can keep your arms freely down on your side or bend them. Next, flex your knees and kick the right heel towards the buttocks. Let the foot down and repeat the process with your left leg.

Jumping Jacks

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Before you start with any workout session, it is better to warm up. Jumping jacks will do the job for you. You just have to stand straight with legs spread wide and jump as high as you can. When you are in the air, your arms must touch each other above your head and when you land; your hands will fall on the sides.

MONDAY

• 20 Squats
• 15 Seconds Plank
• 25 Crunches
• 35 Jumping Jacks
• 15 Lunges
• 25 Seconds Wall Sit
• 10 Sit-ups
• 10 Butt-kicks
• 5 Push-ups

TUESDAY

• 10 Squats
• 30 Seconds Plank
• 25 Crunches
• 50 Jumping Jacks
• 25 Lunges
• 45 Seconds Wall Sit
• 35 Sit-ups
• 20 Butt-kicks
• 10 Push-ups

WEDNESDAY

• 15 Squats
• 40 Seconds Plank
• 30 Crunches
• 50 Jumping Jacks
• 25 Lunges
• 35 Seconds Wall Sit
• 30 Sit-ups
• 25 Butt-kicks
• 10 Push-ups

THURSDAY

• 35 Squats
• 30 Seconds Plank
• 20 Crunches
• 25 Jumping Jacks
• 15 Lunges
• 60 Seconds Wall Sit
• 55 Sit-ups
• 35 Butt-kicks
• 20 Push-ups

FRIDAY

• 25 Squats
• 60 Seconds Plank
• 30 Crunches
• 55 Jumping Jacks
• 60 Lunges
• 45 Seconds Wall Sit
• 40 Sit-ups
• 50 Butt-kicks
• 30 Push-ups

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Well, that was the exercise that you will be doing. Include cardio in your routine as well. Now that you know about them in detail, let’s get to that workout plan. Since you are just a beginner, you can start with fifty minutes workout per week. Increase the minutes to 300 minutes per week which means 60 minutes workout every day. Saturday and Sunday are the fun days so give your body a break on the weekends and have fun.