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

Written by Chandrama Deshmukh  • 

Everyone dreams of being healthy and fit; however, in order to achieve the body of our dreams, it is important to stay focused and be regular with exercise. Hitting the gym is crucial in order to keep up with your fitness routine. Yet, some of us can’t find the time in our busy schedules to regularly visit the gym. This is why we are going to share a 10-week workout plan that essentially brings the gym to your home! But first, let us take a look at the main exercises that will help you get in shape without even needing to visit the gym.

1. Squats

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Many people are under the wrong impression that squats are only useful in building your lower body. It is true that squats help improve the muscles of your calves, quadriceps, and glutes. However, did you know that when you perform a squat, you are essentially creating an anabolic environment for your body? That’s right! This means that muscle building takes place in both halves of your body. Therefore, squats are not only great at improving your lower body strength, they are also helpful in building your upper body strength!

In order to perform a squat, firstly, you need to ensure that you maintain a straight posture and your legs need to be wide apart. For beginners, you can focus on a point that is on a wall and bend your knees until they are in level with your buttocks. All this while, you need to ensure that you do not break your posture and make sure that your knees are sticking out.

There are several different forms of squats that you can perform once you have mastered the basic squat, such as: sumo squats, side squats, squats with sidekicks, etc. Alternatively, you can lift weights while performing squats to boost your strength training.

2. Crunches

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Crunches are an absolutely crucial exercise if you are aiming to get rid of belly fat in order for your abs to become visible. Crunches are simple to perform, but regularly performing them in high numbers will give you best results.

To perform a crunch, lie down on your yoga mat. Lift you legs until they are approximately perpendicular to the rest of your body. Keep you knees together and your hands behind your head, then inhale as you simultaneously lift your torso without moving your lower body. Once you go back down, make sure you exhale simultaneously.

3. Pushups

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Pushups are a great exercise to build your upper body. To perform a pushup, start off in the initial position of a plank. Place your arms on either side of your body and bend your elbows as you lift your torso. Make sure you simultaneously inhale air as you lift your body. Once you return to the initial state, breathe out at the same time. By controlling your breathing pattern, you ensure that the supply of oxygen to your body is constant. This helps prevent your body from performing anaerobic respiration, which triggers the build up of lactic acid in your muscles.

4. Lunges

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Lunges are an excellent way of building the muscles of your legs. They also help bring your buttocks in shape as well as improve your calf muscles and your quadriceps. To perform a lunge, you must stand with your legs apart while maintaining a straight posture. Now, bend your knee as you step forward with one leg. You must try and bend your knee until it is line with your buttocks. Exhale as you return to your initial position and repeat the exercise by alternating between your two legs.

None of these exercises require expensive equipment that you would find in a gym. The benefit of performing these exercises is that, not only do they help you get in shape, they can also be performed in the comfort of your home!

Workout Plan:

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So, without further ado, here’s the workout plan outlined for 1 week, which you must follow for 10 weeks in total. Each workout should be carried out after 5 minutes of any light cardio of your choice.


  • Squats x 20 reps
  • Wall sits x 25 seconds
  • Plank x 15 seconds
  • Pushups x 5 reps
  • Jumping jacks x 35 reps
  • Crunches x 25 reps
  • Lunges x 15 reps
  • Sit ups x 10 reps
  • Butt kicks x 10 reps


  • Squats x 10 reps
  • Crunches x 20 reps
  • Jumping jacks x 10 reps
  • Push-ups x 10 reps
  • Lunges x 25 reps
  • Sit-ups x 35 reps
  • Wall-sit x 15 seconds
  • Plank x 30 seconds
  • Butt kicks x 20 reps


  • Squats x 15 reps
  • Sit-ups x 30 reps
  • Crunches x 30 reps
  • Wall sits x 35 seconds
  • Jumping jacks x 50 reps
  • Butt kicks x 25 reps
  • Lunges x 25 reps
  • Plank x 40 seconds
  • Pushups x 10 reps


  • Squats x 35 reps
  • Crunches x 20 reps
  • Lunges x 15 reps
  • Plank x 30 seconds
  • Sit ups x 50 reps
  • Wall sits x 60 seconds
  • Butt kicks x 35 reps
  • Jumping jacks x 25 reps
  • Pushups x 20 reps


  • Squats x 25 reps
  • Sit ups x 40 reps
  • Plank x 60 seconds
  • Pushups x 30 reps
  • Crunches x 30 reps
  • Lunges x 60 reps
  • Jumping jacks x 55 reps
  • Wall sits x 45 seconds
  • Butt kicks x 50 reps

Combining these exercises with regular jogs to build your cardio will ensure that you get in shape without needing to visit the gym. You should rest on the weekends to let your body repair itself and build more muscles. Stay fit!

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