Don't have a gym? Follow this 10 week home workout plan to lose weight fast

Many of us long to be fit and in-shape, but we lack the time or means to do so. We lead busy lives, and it’s hard to squeeze out the time to drive to a gym and workout. To make matters worse, not all gyms are suited for us. Some might be too pricey while others might lack equipment.

Fortunately, you can lose weight and gain muscle mass in the comfort of your own home. The following workout plan requires no gym or special equipment. All you need is commitment and water.

Try the following workout plan for 10 weeks.

Monday:

20 squats
25 seconds wall-sit
15 seconds plank
5 push-ups
35 jumping jacks
25 crunches
15 lunges
10 sit-ups
10 butt kicks

Tuesday:

10 squats
20 crunches
10 jumping jacks
10 push-ups
25 lunges
35 sit-ups
45 seconds wall-sit
30 seconds plank
20 butt kicks

Wednesday:

15 squats
30 sit-ups
30 crunches
35 seconds wall-sit
50 jumping jacks
25 butt kicks
25 lunges
45 seconds plank
10 push-ups

Thursday:

35 squats
20 crunches
15 lunges
30 seconds plank
50 sit-ups
60 seconds wall-sit
35 butt kicks
25 jumping jacks
20 push-ups

Friday:

25 squats
40 sit-ups
60 seconds plank
30 push-ups
30 crunches
60 lunges
55 jumping jacks
45 seconds wall-sit
50 butt kicks

Saturday & Sunday: Rest

To really push yourself, add in a cardio session three times a week.

Cardio:

Week 1: 30-second sprint followed by 30-second jog (5x)
Week 2: 35-second sprint followed by 45-second jog (6x)
Week 3: 45-second sprint followed by 60-second jog (7x)
Week 4: 50-second sprint followed by 45-second jog (8x)
Week 5: 55-second sprint followed by 30-second jog (7x)
Week 6: 60-second sprint followed by 45-second jog (6x)
Week 7: 65-second sprint followed by 60-second jog (5x)
Week 8: 70-second sprint followed by 45-second jog (6x)
Week 9: 75-second sprint followed by 30-second jog (7x)
Week 10: 80-second sprint followed by 45-second jog (8x)

Please SHARE this with your friends and family.

By Patricia Lynn

[email protected]

Patricia Lynn is a senior writer at Shareably. Patricia is based out of San Francisco and can be reached at [email protected].