10 Week No-Gym And No Equipment Required Full Prove Workout Plan

This mini-plan for both men and women can help you lose weight and gain muscle mass. What is best about it is that it can be done in the commodity of your home and you do not need to visit the gym nor use any special equipment.

Make sure you drink lots of water and find a proper time to exercise on a daily basis.

To lose weight, you should exercise from 45-60 minutes every day. If you are a beginner, start with a 50-minute workout, and gradually increase up to 200 minutes.

Here’s what you have to do:


Squats: 20 reps
Plank: 15-second hold
Crunches: 25 reps
Jumping jacks: 35 reps
Lunges: 15 reps
Wall-sits: 25-second hold
Sit-ups: 10 reps
Butt-kicks: 10 reps
Push-ups: 5 reps


Squats: 10 reps
Plank: 30-second hold
Crunches: 20 reps
Jumping jacks: 50
Lunges: 25
Wall-sits: 35-second hold
Sit-ups: 35 reps
Butt-kicks: 20 reps
Push-ups: 10 reps


Squats: 15 reps
Plank: 40-second hold
Crunches: 30 reps
Jumping jacks: 50 reps
Lunges: 25 reps
Wall-sits: 35-second hold
Sit-ups: 30 reps
Butt-kicks: 25 reps
Push-ups: 10 reps


Squats: 35 reps
Plank: 30-second hold
Crunches: 20 reps
Jumping jacks: 25 reps
Lunges: 15 reps
Wall-sit: 60-second hold
Sit-ups: 50 reps
Butt-kicks: 35 reps
Push-ups: 20 reps


Squats: 25 reps
Plank: 60-second hold
Crunches: 30 reps
Jumping jacks: 55 reps
Lunges: 60 reps
Wall-sit: 45-second hold
Sit-ups: 40 reps
Butt-kicks: 50 reps
Push-ups: 30 reps


Follow this program for 10 weeks and watch your belly fat melt away!