10 weeks NO gym Workout that can help you lose fat quickly

Not all training programs are successful. Poor exercise selection, irrational programming of exercises in the workout, training intensity contrary to the set goal… It is much more effective to start with a simple program and gradually work up to advanced techniques to ensure continued progress.

So, if you are not a gym lover, but you want to build your body, this is an ideal article for you, because here you will find a 10-week workout plan that will help you reduce extra fat and you just need to follow the following exercises, and you will see how your body will transform.

A variety of workouts, rest time and proper nutrition will help you get the desired results faster and better, so that your body will be stronger, leaner and healthier than ever.


-Start by spreading your feet shoulder width apart, holding your chest up and out, then hold your hands out in front of you. Next, sit back and bend down as if you were in a chair, then lower yourself so that your thighs are parallel to the floor, with your knees above your ankles.

Hold this position for a few seconds and return to the starting position, then repeat the exercise 20 times.

Butt kicks

First, you need to get on your knees and support your upper body with your forearms, then you need to lift and extend your right leg behind you.

Hold the position for 10 seconds, then lower the knee without touching the ground and repeat the movement. Do this exercise several times, then switch legs.


Start this exercise on all fours with your hands under your shoulders, then stand on the balls of your feet and the heels of your hands. Then move your feet back until you are in a plank position and bend your elbows to lower your body. You should do this 10 times.


You should lie on your back with your knees bent and your feet flat on the floor, hip-width apart, and then you should place your hands behind your head. Then, you should gently pull your abdominal muscles inward. Next, you should bend up and forward so that your head, neck and shoulder blades lift off the floor. Hold this position for a few seconds and slowly lower yourself back down. Repeat this exercise 10 times.


First, you need to stand with your feet shoulder-width apart and your hands on your hips, then step forward with one leg and bend your knees until the back knee almost touches the ground, and after that, you need to bring your body back. Then switch legs and repeat the exercise 20 times.


First, start with the push-up position so that the upper part of your body should be straight in line with the elbows. And then the toes when they are slightly lifted and keep this position straight, take deep breaths and feel the muscles strengthen. You need to make sure to contract the gluteal muscles, distribute the weight evenly on both legs and elbows to have more strength and balance.

Jumping jacks

First, you need to get into the starting position, which is standing with your feet together and your hands at your side. Then, you must simultaneously raise your hands above your head. So, while jumping, you spread your feet over twice the width of your shoulders. Then you have to bring your body back to the starting position. And do this several times.

What you need is to do these exercises every day for 10 weeks, and you will see the results. After each week, you need to take a break for a day, and then continue the training plan.