Here’s An Effective 10 Week Workout Plan For Weight Loss
Many people have problems when it comes to losing weight, especially if they’ve been doing it for too long.
The hardest part is going to the gym regularly, for example 3 -4 times a week. We all live very hectic lives with busy schedules and one of the things that makes us stay away from exercising is the process of actually going to the gym.
That’s why here, I am going to present you with an effective 10 Week workout plan for weight loss that you can actually do at home. You don’t need the gym if you want to be healthy and fit.
The most important thing to keep in mind is to eat a lot of healthy food with proper snacks, lean proteins, vegetables, fruits as well as healthy fats, stop eating junk food and sugar and drink great amounts of water!
10 Week Workout Plan For Weight Loss
This is how the 10-week plan looks like and you’ll be able to enjoy while you’re doing it at home!
| Day | Exercise | Sets/Duration |
|---|---|---|
| Monday | Squats | 20 |
| Wall-sit | 25 seconds | |
| Plank | 15 seconds | |
| Push-ups | 5 | |
| Jumping jacks | 35 | |
| Crunches | 25 | |
| Lunges | 15 | |
| Sit-ups | 10 | |
| Butt-kicks | 10 | |
| Tuesday | Squats | 10 |
| Crunches | 20 | |
| Jumping jacks | 10 | |
| Push-ups | 10 | |
| Lunges | 25 | |
| Sit-ups | 35 | |
| Wall-sit | 45 seconds | |
| Plank | 30 seconds | |
| Butt-kicks | 20 | |
| Wednesday | Squats | 15 |
| Sit-ups | 30 | |
| Crunches | 30 | |
| Wall-sit | 35 seconds | |
| Jumping jacks | 50 | |
| Butt-kicks | 25 | |
| Lunges | 25 | |
| Plank | 40 seconds | |
| Push-ups | 10 | |
| Thursday | Squats | 35 |
| Crunches | 20 | |
| Lunges | 15 | |
| Plank | 30 seconds | |
| Sit-ups | 50 | |
| Wall-sit | 60 seconds | |
| Butt-kicks | 35 | |
| Jumping jacks | 25 | |
| Push-ups | 20 | |
| Friday | Squats | 25 |
| Sit-ups | 40 | |
| Plank | 60 seconds | |
| Push-ups | 30 | |
| Crunches | 30 | |
| Lunges | 60 | |
| Jumping jacks | 55 | |
| Wall-sits | 45 seconds | |
| Butt-kicks | 50 |
During the weekend, you have to try to refuel the energy by resting and consuming more raw food.
Additional Cardio Exercises
If you really want to up your weight loss game, put these cardio workouts in your Workout Plan. Although optional, they can help you shed that body fat much faster.
As every week passes, the cardio part in your workout should develop like this:
- Week 1: First, you have to do 5 sets composed of a 30-second sprint. After that, jog for 30 seconds every day.
- Week 2: You have to do 6 sets of a 35-second sprint. After that, jog for 45 seconds every day.
- Week 3: You have to do 7 sets of a 45-second sprint. After that, jog for 60 seconds every day.
- Week 4: You have to do 8 sets of a 50-second sprint. After that, jog for 45 seconds every day.
- Week 5: You have to do 7 sets of a 55-second sprint. After that, jog for 30 seconds every day.
- Week 6: You have to do 6 sets of a 60-second sprint. After that, jog for 45 seconds every day.
- Week 7: You have to do 5 sets of a 65-second sprint. After that, jog for 60 seconds every day.
- Week 8: You have to do 6 sets of a 70-second sprint. After that, jog for 45 seconds every day.
- Week 9: You have to do 7 sets of a 75-second sprint. After that, jog for 30 seconds every day.
- Week 10: You have to do 8 sets of an 80-second sprint. After that, jog for 45 seconds every day.
10 Week Workout Plan PDF
I’ve transformed this 10 week workout plan for weight loss into a pdf. You can download it to your device, print it and take it with you wherever you are.
Click here to download the 10 Week Workout Plan PDF.
Important Tips For Your Weight Loss Journey
If you are serious about losing weight, keep in mind that solely following an exercise plan may not yield the maximum results. To optimize your fitness plan, consider the following important tips:
1. Incorporate a Fat-Burning Supplement
Introducing a fat-burning supplement can enhance calorie burn during exercise.
A highly recommended option is the Stripfast5000 Fire Bullets Max Strength Black Edition, available on Amazon.
Alternatively, Zotrim is an all-natural supplement designed to boost metabolism, and you can find more information and purchase it from their official website.
2. Eliminate Junk Food and Processed Items
Adopting a clean eating approach is crucial for successful weight loss. Avoid all processed foods and ask yourself whether a food item is made by nature before consuming it.
Here’s some examples to better understand how to develop your mindset.
| Food Item | Made from Nature? | Action |
|---|---|---|
| Honey | Yes | Eat it |
| Pasta | Not sure | Don’t eat it |
| Natural Salad Dressing | Not sure | Don’t eat it |
| Healthy Low-Calorie Protein Bar | No | Don’t eat it |
| Banana | Yes | Eat it |
3. Stay Positive and Persistent
Missing a day of your weight loss exercise program or indulging in occasional treats is normal. Don’t let these setbacks discourage you.
Focus on the progress you’ve made and continue your efforts. If you maintain a healthy routine most of the time, occasional deviations won’t derail your overall success.
Bottom Line
This weight loss fitness plan can be done in less than 30 minutes per day. There aren’t any weight to lift, so, you don’t need to spend any money on gear or gym memberships.
Plus, if you follow the cardio and tips I’ve mentioned, you’ll progress a lot faster towards your goals.
Finally, don’t forget to download the PDF and take your 10 week workout plan for weight loss with you, wherever you are.
More Weight Loss Tips
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