We all want to either lose the extra pounds or tone our body and muscles. In order to achieve that a proper nutrition in accordance with regular physical exercise is crucial. You must burn more calories than you consume in order to lose weight. Hence, exercise won’t only help you shed those extra pounds but it will also strengthen your body and improve your overall health.

Therefore, we present you a 10-week workout plan that you can perform at home. Thus, you don’t need to hit the gym every day. Instead, try this 10-week workout plan and get the body you’ve always dreamt of.

There are several important steps that you should take, so you can get the full effect:

  • Drink plenty of water.
  • Choose the time of day you will exercise.
  • Choose a start date.
  • Don’t skip exercise.

10 Weeks Home Challenging Workout Plan

Monday

  • 20 Squats
  • 15 Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25 Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

Tuesday

  • 10 Squats
  • 30 Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45 Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

Wednesday

  • 15 Squats
  • 40 Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35 Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

Thursday

  • 35 Squats
  • 30 Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60 Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

Friday

  • 25 Squats
  • 60 Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45 Second Wall Sit
  • 40 Sit Ups
  • 50 Butt Kicks
  • 30 Push Ups

Saturday and Sunday

  • REST

Cardio

Moreover, you should do cardio during the weeks. This is how much cardio you should do each week:

First week: 30 second sprint, 30 second jog (5x)

Second week: 35 second sprint, 45 second jog (6x)

Third week: 45 second sprint, 60 second jog (7x)

Forth week: 50 second sprint, 45 second jog (8x)

Fifth week: 55 second sprint, 30 second jog (7x)

Sixth week: 60 second sprint, 45 second jog (6x)

Seventh Week: 65 second sprint, 60 second jog (5x)

Eighth week: 70 second sprint, 45 second jog (6x)

Ninth week: 75 second sprint, 30 second jog (7x)

Tenth week: 80 second sprint, 45 second jog (8x)

How much exercise you should do?

You should tend to do 45-60 minute workout. However, if you want to lose more weight, try to exercise at least 3 hours a week. If you are a beginner, start with 50 minutes a week build to 200 minutes.