10 week home workout plan

Want to get fit faster check out our men’s and women’s mini-challenges program that can be done at home!

Want to get fit faster check out our men’s and women’s mini-challenges program that can be done at home!

Below is a simple, straightforward workout plan that is making the rounds online and are specifically designed to be done at home. It is a 10 week home workout plan that covers strength training, muscle building, and cardio, and the best part is that it does not require hours upon hours of your day to complete.

10 week home workout plan



10 Week  Home Workout Plan

Repeat this circuit two times for beginner five times for advanced and rest for 1 minutes between sets.

MONDAY

  • Twenty Rep Squats
  • Fifteen Second Plank
  • Twenty-five Rep Crunches
  • Thirty-five Rep Jumping Jacks
  • Fifteen Rep Lunges
  • Twenty-five sec Wall Sit
  • Ten Rep Sit Ups
  • Ten Rep Butt Kicks
  • Five Rep Push Ups

TUESDAY

  • Ten Rep Squats
  • Thirty sec Plank
  • Twenty-five Rep Crunches
  • Ten Rep Jumping Jacks
  • Twenty-five Rep Lunges
  • Forty-five Second Wall Sit
  • Thirty-five Rep Sit Ups
  • Twenty Rep Butt Kicks
  • Ten Rep Push Ups



WEDNESDAY

  • Fifteen Rep Squats
  • Forty sec Plank
  • Thirty Rep Crunches
  • Fifty Rep Jumping Jacks
  • Twenty-five Rep Lunges
  • Thirty-five sec Wall Sit
  • Thirty Rep Sit Ups
  • Twenty-five Rep Butt Kicks
  • Ten Rep Push Ups

THURSDAY

  • Thirty-five Rep Squats
  • Thirty Second Plank
  • Twenty Rep Crunches
  • Twenty-five Rep Jumping Jacks
  • Fifteen Rep Lunges
  • Sixty sec Wall Sit
  • Fifty-five Rep Sit Ups
  • Thirty-five Rep Butt Kicks
  • Twenty Rep Push Ups

FRIDAY

  • Twenty-five Rep Squats
  • Sixty sec Plank
  • Thirty Rep Crunches
  • Fifty-five Rep Jumping Jacks
  • Sixty Rep Lunges
  • Forty-five Second Wall Sit
  • Forty Rep Sit Ups
  • Fifty Rep Butt Kicks
  • Thirty Rep Push Ups

SAT/SUN: REST

Cardio by week:

  1. First week: 30 second sprint and 30 seconds jog, 5 times per week
  2. Second week: 35 second sprint and 45 second jog, 6 times per week
  3. Third week: 45 second sprint and 60 second jog, 7 times per week
  4. Fourth week: 50 second sprint and 45 second jog, 8 times per week
  5. Fifth week: 55 second sprint and 30 second jog, 7 times per week
  6. Sixth week: 60 second sprint and 45 second jog, 6 times per week
  7. Seventh week: 65 second sprint and 60 second jog, 5 times per week
  8. Eighth week: 70 second sprint and 45 second jog, 6 times per week
  9. Ninth week: 75 second sprint and 30 second jog, 7 times per week
  10. Tenth week: 80 second sprint and 45 second jog, 8 times per week

source




hiitworkout.net

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