2 Month No-Gym Home Workout Plan – No Equipment

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Even though it is the latest trend, a gym membership does not guarantee a shaped and strong body and weight loss, since what you actually need to achieve these goals is motivation, determination, and time.

Therefore, you do not need to hit the gym in order to work on your body, as you can exercise regularly in the commodity of your home and still get fascinating effects.

The following 10-week challenge will help you reshape the body and finally get the body of your dreams.

Before you start with it, consider the following tips:

  • You need to drink plenty of water to ensure that your body is always properly hydrated
  • Pick the most appropriate time to exercise during the day, and experts recommend choosing the mornings
  • Promise yourself that you will remain consistent and you will perform the exercise routine as explained below

Here is the 10-Week workout plan:


Every Monday during these 10 weeks, you will need to perform:

–25 crunches, 35 jumping jacks, 15 lunges, 20 squats, 5 push-ups, planks for 15 seconds, wall-sits for 25 seconds, 10 sit-ups, and 10 butt-kicks.


On Tuesdays, do the same exercises, but change the number of repetitions:

-20 crunches, 10 jumping jacks, 25 lunges, 10 squats, 10 push-ups, planks for 30 seconds, wall-sits for 25 seconds, 35 sit-ups, and 20 butt-kicks.


You will need to boost the intensity:

— 30 crunches, 50 jumping jacks, 25 lunges, 15 squats, 10 push-ups, planks for 40 seconds, wall-sits for 35 seconds, 30 sit-ups, and 25 butt-kicks.


You will start burning more and more calories:

-20 crunches, 25 jumping jacks, 15 lunges, 35 squats, 20 push-ups, planks for 30 seconds, wall-sits for 60 seconds, 50 sit-ups, and 35 butt-kicks.


You need to remain dedicated to your aim and continue with the challenge:

-30 crunches, 55 jumping jacks, 60 lunges, 25 squats, 30 push-ups, planks for 60 seconds, wall-sits for 25 seconds, 40 sit-ups, and 50 butt-kicks.

During the weekend, you should rest the body after 5 days of intensive training. Yet, you can still go walking or jogging.

If you want to boost the effects of this challenge, you can combine it with cardio training during the weekend, as follows:

  • 1st week- 30 seconds of sprint (30 sec. jog/5x);
  • 2nd week-35 seconds of sprint (45sec. jog/6x);
  • 3rd week- 45 seconds of sprint (1 min. jog/7x);
  • 4th week-50 seconds of sprint (45sec. jog/8x);
  • 5th week-55 seconds of sprint (30 sec. jog/7x);
  • 6th week -1 minute of sprint (45 sec. jog/6x);
  • 7th week- 65 seconds of sprint (1 min. jog/5x);
  • 8th week- 70 seconds of sprint (45 sec. jog/6x);
  • 9th week- 75 seconds of sprint (30 sec. jog/7x); and
  • 10th week- 80 seconds of sprint (45 sec. jog/8x).

This workout will take about 45-60 minutes of your time daily.

The duration of the workout you need depends on your weight and the amount of weight you want to lose, but make sure you practise at least three hours a week to get satisfying effects.

Furthermore, making some beneficial dietary changes will also accelerate the process of weight loss and reshaping your body. Jon Denoris, a performance coach, recommends “nutrient timing”, which is eating the right food at the right time of day.

He says that one should consume unprocessed, whole foods as often as possible. If you are trying to lose weight, your diet should be rich in high-quality meat and fish; lots of vegetables, essential fats like avocados, nuts and coconut oil; and whole foods such as brown rice and quinoa, which have a lower GI rating.  Protein like meat, fish or eggs regulates metabolism and satisfies the appetite, so it will also lead to fewer junk food cravings. 

On the other hand, he suggests staying away from labeled foods, whose ingredients are difficult to pronounce.  Additionally, one of the biggest mistakes one can make is to ditch the healthy eating plan before the results are visible.

You should surround yourself with people that support you and your aims, and they can even join you in your healthy dietary regime and workout routine.  And remember, motivation is the most important thing, and from the moment you notice the first results, you are on a good way to get in great shape soon!