A No – Gym Workout Plan for 10 Weeks That Can Help Reduce Fat

After every week you will have to make a pause of one day and then continue with the workout.

  1. Squat

Start the exercise by standing on both your feet so that the same will be on a distance same as the distance between your shoulders.

Make sure that your chest is up and in a straight position during the entire exercise. Place your hands in front of you, extending them as much as you can.

Then make a movement, sitting down and back as you are going to sit on some chair.

You will have to lower your body so that your thighs reach a parallel position with the ground. Your knees need to be placed over your ankles.

Try to stay into this position for several seconds and then return your body to the starting position.

Make 20 repetitions of the exercise.

  1. Butt Kicks

Start the exercise by bringing your body into a kneeing position, so that your forearms will be supporting the upper part of your body.

Make a movement by raising your right leg behind you and extend the same as much as you can.

Try to stay into this position for around 10 seconds and then bring back down your knee, but be sure that the same is not touching the floor.

Make several repetitions of the exercise, then switch the legs, and repeat the same movements with the opposite leg.

  1. Push-Ups

Start the exercise by placing your body on your knees and hands, so that the hands will be placed below your shoulders.

Then lift your body on the balls of your feet and the heels of your arms.

Drive your feet to the back until your body reach a plank position.

For the end you will have to bend your elbows and lower your body, so that the same will be returned to the starting position.

Make 10 repetitions of the exercise.

  1. Crunches

Start the exercise by laying down on your back so that you will bend your knees and you will place your feet flat on the floor.

The same need to be on a distance same as the distance between your hips. Your hands need to go behind your head.

As this make a movement by pulling your abs to the inside.

You will need to curl your body to the forward in order your shoulder blades, neck, and head be raised off the ground.

Try to stay into this position for several seconds and then you may return your body to the starting position.

Make 10 repetitions of the exercise.

  1. Lunges

Start the exercise by standing on both your feet so that the same will be on a distance same as the distance of your shoulders.

Place your hands on the hips and make a step to the front with one of your legs. At this point you will have to flex your knees in order the rear knee barely to touch the floor.

Then you may return your body to the starting position.

Make 20 repetitions of the exercise, then switch the legs, and make additional 20 repetitions with the opposite leg.

  1. Plank

Start the exercise by bringing your body into a push-up position.

This means that your elbows and toes need to be in a straight line with the upper part of your body.

Maintain this straight position, breathe in, and feel how your muscles are tightening.

When the buttocks muscles are contacted, the body weight should be divided between the both legs and elbows in order a balance to be maintained.

  1. Jumping Jacks

Start the exercise by standing on both your feet so that the same will be brought together. Then place your arms by your sides.

As you are lifting your hands above the head, jump up into the air and spread your feet on a distance that will be twice wider than the distance between your shoulders.

Then you may land and bring your body to the starting position. Make several repetitions of the exercise.