Here is a mini-plan for both men and women can help you lose weight and gain muscle mass. The best part about it is that it can be done in the privacy of your own home. You will not need any gym nor use any special equipment.
You will need to make sure you drink lots of water and find a proper time to exercise on a daily basis
You should exercise for 45-60 minutes every day in order to lose weight. Beginners should start with a 50-minute workout, and gradually increase up to 200 minutes. Along with this workout plan, you should be eating a 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 a cardio workout:
- 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)
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