This No-Gym 10-Week Workout Plan Will Help Reduce Fat

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If you are not a gym lover, but you want to build your body than this is an ideal article for you. Here you will find 10-week workout plan which will help you reduce the extra fat. You just need to follow the following exercises, and you will see how your body is going to transform.

Your body is going to be stronger, slimmer and healthier than ever.

1. Squats

Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles.

Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times. (1)

2. Butt Kicks

You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs.

3. Push-Ups

Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Do it 10 times.

4. Crunches

You should lie on your back with the knees bent and feet flat on the floor, hip-width apart. Then place your hands behind your head. Gently pull your abdominals inward. Curl up and forward so that your head, neck, and shoulder blades lift off the floor. Hold the position for few seconds and slowly back down. Repeat it ten times. (2)

5. Lunges

Start the exercises standing with your feet shoulder-width apart and your hands on your hips. Then step forward with one leg and flex your knees until your rear knee nearly touches the floor. After that, bring your body back. Switch legs and Repeat it 20 times.

6. Plank

Start with the pushup position. Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the muscles getting strong. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.

7. Jumping Jacks

Your starting position is standing with feet together and hands by your sides. Then simultaneously raise your hands up above your head, while jumping up, so you spread your feet above twice shoulder-width apart. Bring your body back to the starting position. Do it several times. (4)

Do these exercises every day for 10 weeks, and you will see the results. After every week you should make a pause for one day and then continue the workout plan.