For those who want to lose weight, gain muscle and also get fit here is a mini-challenger workout plan for both man and woman. The good thing is that for this type of workouts you don’t need to visit the

gym, they can be done at home without equipment needed.

http://i0.wp.com/beautyandhealtht.com/wp-content/uploads/2016/10/10-WEEK-HOME-WORKOUT-PLAN-COVER-1.png?resize=621%2C346

Below is the 10 Week Home Challenging Workout Plan that will help you get the perfect body shape.

TAKE THE FOLLOWING STEPS:

-Drink plenty of Water or infused water could just be the best beginning.
-Choose the time of day you will exercise.
-Choose a start date and get going.
-Regular exercise.

Monday

20 Squats
15 Second Plank
25 Crunches
35 Jumping Jacks
15 Lunges
25 Second Wall Sit
10 Sit Ups
10 Butt Kicks
5 Push Ups

Tuesday

10 Squats
30 Second Plank
25 Crunches
10 Jumping Jacks
25 Lunges
45 Second Wall Sit
35 Sit Ups
20 Butt Kicks
10 Push Ups

Wednesday

15 Squats
40 Second Plank
30 Crunches
50 Jumping Jacks
25 Lunges
35 Second Wall Sit
30 Sit Ups
25 Butt Kicks
10 Push Ups

Thursday

35 Squats
30 Second Plank
20 Crunches
25 Jumping Jacks
15 Lunges
60 Second Wall Sit
55 Sit Ups
35 Butt Kicks
20 Push Ups

Friday

25 Squats
60 Second Plank
30 Crunches
55 Jumping Jacks
60 Lunges
45 Second Wall Sit
40 Sit Ups
50 Butt Kicks
30 Push Ups

Sat/Sun

REST

Cardio (by week)

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)

How much exercise is enough to lose weight?

A perfect training should be at least 45 to 60 minutes, but this changes from person to person and it depends on how much weight you want to lose.

Whenever you would like to lose weight, shoot for at least 200 minutes (more 3 hours) a week by moderate intensity workout with everything additional consistent. If you burn calories and exercise, you’ll be able to get away with a minimum dose of 150 minutes a week.

If you are a beginner, then start with 50 minutes of exercise a week and build to 200 minutes.

Source: http://www.yourhealthylife24.com/

http://i0.wp.com/beautyandhealtht.com/wp-content/uploads/2016/10/10-WEEK-HOME-WORKOUT-PLAN-COVER-1.png?fit=668%2C372http://i0.wp.com/beautyandhealtht.com/wp-content/uploads/2016/10/10-WEEK-HOME-WORKOUT-PLAN-COVER-1.png?resize=150%2C150AdminHealthy10 WEEK NO-GYM HOME WORKOUT PLAN!
For those who want to lose weight, gain muscle and also get fit here is a mini-challenger workout plan for both man and woman. The good thing is that for this type of workouts you don’t need to visit the gym, they can be done at home without equipment...