This mini-plan for both men and women can help you lose weight and gain
muscle mass. What is best about it is that it can be done in the commodity of
your home and you do not need to visit the gym nor use any special equipment.
Make sure you drink lots of water and find a proper time to exercise on a
daily basis.
To lose weight, you should exercise from 45-60 minutes every day. If you
are a beginner, start with a 50-minute workout, and gradually increase up to
200 minutes. Along with this workout plan practice some healthy diet in order
to fight bloating and stay healthy.
This is the 10-week plan you need to follow:
Monday:
Twenty squats; twenty-five-second wall-sit;
fifteen seconds plank; five push-ups; thirty-five jumping jacks;
twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks
Tuesday:
Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five
lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty seconds plank;
twenty butt-kicks
Wednesday:
Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall-sit;
fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second
plank; and ten push-ups
Thursday:
Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank;
fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five
jumping jacks; and twenty push-ups
Friday:
Twenty-five squats; forty sit-ups;
sixty-second plank; thirty push-ups; thirty crunches; sixty lunges;
fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks
You should rest during the weekend.
Weekly plan for cardio workout:
1. 30-second sprint,
30-second jog (5x)
2. 35-second sprint,
45-second jog (6x)
3. 45-second sprint,
60-second jog (7x)
4. 50-second sprint,
45-second jog (8x)
5. 55-second sprint,
30-second jog (7x)
6. 60-second sprint,
45-second jog (6x)
7. 65-second sprint,
60-second jog (5x)
8. 70-second sprint,
45-second jog (6x)
9. 75-second sprint,
30-second jog (7x)
10. 80-second sprint,
45-second jog (8x)
Source : healthy food house