Working out is a great favor you can do to yourself. It will help you mentally and physically in many different ways. A lot of people tend to go to the gym but many others struggle to continue it for an extended time. Nevertheless, going to the gym is not the only option possible. Why not attend your own program of working out in home conditions? Let us present you a 10-week workout plan which will assist you in losing weight, gaining muscle mass etc. Before we do that, bear with us while we make a brief explanation of some types of exercises.

1- Squats

Squat exercises are practical and help you burn fat and improve the blood circulation. Stomach, shoulder, arms are all practiced while you do squats and that’s a great advantage of improving your body posture. Many of you know how to do squats but if you are a starter then we suggest you watch videos of these exercises on the internet.


2- Lunges

First of all, before doing lunges with equipment or complicated lunges exercise types, we highly recommend that you should learn the basic exercise if you are a starter at physical exercises. Don’t skip leg day and practice lunges because it will strengthen your leg by forcing muscles like quadriceps and glutes which influences a better metabolism thus making it easier to lose weight.


3- Push-ups

Pushups need no assistant equipment and can be done wherever you like to. The most important benefit from pushups is that they strengthen your core power. Also while doing pushups your will burn lots of calories. A lot of muscles need to activate in order for you to do pushups. Abs, leg muscles, shoulders, arms muscles, almost your entire body muscles are improved when you do pushups.


4- Crunches

Crunches will exercise your abdomen muscles more than you will exercise them with equipment. Like squats, crunches also help you develop a better posture. Crunches main benefit is the improvement of overall body durability, endurance. The minimum times a person should do is not less than 2 times in a week.

Now let us go back to the 10-week exercising program in home conditions: 

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  • squats (20)
  • wall sit (25 seconds)
  • plank (15 seconds)
  • push-ups (5)
  • jumping jacks (35)
  • crunches (25)
  • lunges (15)
  • situps (10)
  • butt kicks (10)


  • squats (10)
  • crunches (20)
  • jumping jacks (10)
  • push-ups (10)
  • lunges (25)
  • situps (35)
  • wall sit (15 seconds)
  • plank (30seconds)
  • butt kicks (20)


  • squats (15)
  • situps (30)
  • crunches (30)
  • wall sit (35 seconds)
  • jumping jacks (50)
  • butt kicks (25)
  • lunges (25)
  • plank (40 seconds)
  • push-ups (10)



  • squats (35)
  • crunches (20)
  • lunges (15)
  • plank (30 seconds)
  • situps (50)
  • wall sit (60 seconds)
  • butt kicks (35)
  • jumping jacks (25)
  • push-ups (20)


  • squats (25)
  • situps (40)
  • plank (60 seconds)
  • push-ups (30)
  • crunches (30)
  • lunges (60)
  • jumping jacks (55)
  • wall sits (45 seconds)
  • butt kicks (50)


  • first week – 30 second sprint, 30-second jog (repeat five times)
  • second week – 35-second sprint, 45-second jog (repeat six times)
  • third week – 45-second spring, 60-second jog (repeat seven times)
  • fourth week – 50-second sprint, 45-second jog (repeat eight times)
  • fifth week – 55-second sprint, 30-second jog (repeat seven times)
  • sixth week – 60-second sprint, 45-second jog (repeat six times)
  • seventh week – 65-second sprint, 60-second jog (repeat five times)
  • eighth week – 70-second sprint, 45-second jog (repeat six times)
  • ninth week – 75-second sprint, 30-second jog (repeat seven times)
  • tenth week – 80-second sprint, 45-second jog (repeat eight times)

Please, keep in mind that you should rest during the weekend to allow your body to relax. You can also set two days upon your wish, doesn’t have to be weekend certainly.