This is a sample workout for anyone interested in getting generally fit, losing weight and gaining muscle. It’s a challenging workout program tailored for both men and women alike. And the best part for those who don’t want to work out out in a crowded gym is that they can do this workout in the comfort of their home with no fancy equipment needed whatsoever.
What follows is the 10-Week Home Workout Challenge that will help you on your quest to building your perfect body.
First, the following steps are taken into consideration:
- Drinking plenty of water is an absolute must. You could also start with infused water in the beginning.
- Decide the exact time of day in which you will do the workout.
- Decide the start date and begin the challenge.
- Exercise regularly with no exception.
The 10 Week Home Workout Program:
Monday
- 15 seconds plank
- 25 seconds wall sit
- 20 squats
- 15 lunges
- 5 push-ups *
- 25 crunches
- 10 b**t kicks
- 10 sit-ups
- 35 jumping jacks
Tuesday
- 10 jumping jacks
- 20 b**t kicks
- 30 seconds plank
- 10 push-ups *
- 25 crunches
- 10 squats
- 35 sit-ups
- 25 lunges
- 45 seconds wall sit
Wednesday
- 50 jumping jacks
- 15 squats
- 10 push-ups *
- 30 sit-ups
- 40 seconds plank
- 30 crunches
- 25 b**t kicks
- 25 lunges
- 35 second wall sit
Thursday
- 15 lunges
- 20 push-ups *
- 35 squats
- 35 b**t kicks
- 30 second plank
- 60 seconds wall sit
- 20 crunches
- 55 sit-ups
- 25 jumping jacks
Friday
- 40 sit ups
- 25 squats
- 55 jumping jacks
- 50 b**t kicks
- 60 seconds plank
- 60 lunges
- 30 crunches
- 30 push ups
- 55 jumping jacks
- 45 seconds wall sit
Saturday/Sunday
OFF Days
Cardio (by week)
- 30 second sprint, 30 second jog (5x)
- 35 second sprint, 45 second jog (6x)
- 45 second sprint, 60 second jog (7x)
- 50 second sprint, 45 second jog (8x)
- 55 second sprint, 30 second jog (7x)
- 60 second sprint, 45 second jog (6x)
- 65 second sprint, 60 second jog (5x)
- 70 second sprint, 45 second jog (6x)
- 75 second sprint, 30 second jog (7x)
- 80 second sprint, 45 second jog (8x)
* To make the pushups harder, you can do incline pushups with your feet on a chair.
How much time do I need to train in order to lose weight?
The most commonly parroted answer is within the range of 40-60 minutes, but this is entirely subjective and varies greatly from person to person. In the end, it really depends on what your weight loss target is.
If your principal aim is to lose weight, than you spend at 3 hours per week by exercising with a moderate intensity while keep all the other exercise variables consistent throughout the week. If you are already steadily burning calories and train consistently, you can still get results by exercising for at least 150 minutes per week. If you are entirely new to the fitness thing, you can begin by exercising 50 minutes per week and you can steadily build up to 200 minutes.
