Follow This 10-Week No-Gym Workout Plan to Start the New Year With a Bang!

Working out doesn’t need to take hours or require expensive gym memberships! Whether your goal is learning how to lose weight, gain muscle, or simply stay fit, working out at home is so convenient and anyone can do it. (A quick reminder to always consult a qualified medical professional before beginning any nutritional program or exercise program.)

Exercising regularly has many benefits and is one of the keys to living a long and healthy life. This 10-week workout plan doesn’t require any equipment at all but if you ever feel that it isn’t challenging anymore, incorporate some dumbbells which will also help you build muscle and increase your metabolism.

If you’re unsure how to perform some of these exercise routines, be sure to scroll down to the bottom of this article for some of my favorite videos showing proper techniques for all of these exercises.

A 10-Week No-Gym Workout Plan To Lose Weight and Feel Great!

10-Week Workout Plan Instructions

Repeat this circuit 2 times for beginners and 5 times for advanced. Rest for 60-seconds between sets.

Please remember to consult your physician before starting any exercise or nutritional program.


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


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


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


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


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


Cardio by Week

Week 01: 30-second sprint, 30-second jog (5x)
Week 02: 35-second sprint, 45-second jog (6x)
Week 03: 45-second sprint, 60-second jog (7x)
Week 04: 50-second sprint, 45-second jog (8x)
Week 05: 55-second sprint, 30-second jog (7x)
Week 06: 60-second sprint, 45-second jog (6x)
Week 07: 65-second sprint, 60-second jog (5x)
Week 08: 70-second sprint, 45-second jog (6x)
Week 09: 75-second sprint, 30-second jog (7x)
Week 10: 80-second sprint, 45-second jog (8x)

How to Lose Weight With Proper Exercise Technique

When it comes to exercising, proper technique is important to maximize the effectiveness of each exercise. Performing them incorrectly will prevent you from targeting specific muscles for each exercise and could lead to injury. Here are video demonstrations of all exercises in the 10-week workout plan.

How to do squats to lose weight.


How to do a plank to lose weight.


How to do crunches to lose weight.


One of the best exercises for an ab workout.

How to do jumping jacks to lose weight.


How to do lunges to lose weight.


How to do a wall sit to lose weight.


How to do sit-ups to lose weight.


How to do butt kicks to lose weight.


How to do push-ups to lose weight.


One of the most popular New Year’s Resolutions is to lose weight and be fit. If you want to look and feel great, these home exercises along with a healthy eating plan are a great way to start.

Please share this 10-week no-gym home workout plan with your friends and family.

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