In this article we are going to offer you a challenge workout plan, for both women and men, in order to get fit, gain muscle and lose weight. You will also be able to do that in your home, so there is no need of gym.
It is about a ten – week challenging plan for workout, which will help you in achieving the perfect body shape and make your dream coming true.
You will need to follow the next few steps:
First of all, drink a lot of water or infused water. Also, choose the right time of the day for doing the exercises and also choose well the start day. Make the exercises regularly.
You can see the 10 – week workout plan in the following lines:
Do the following exercises: twenty squats; fifteen – second plank; twenty five crunches; thirty five jumping jacks; fifteen lunges; twenty five second wall – sit; ten sit – ups; ten butt kicks; five push – ups.
Do the following exercises: ten squats; thirty – second plank; twenty crunches; ten jumping jacks; twenty five lunges; forty five second wall – sit; thirty five sit – ups; twenty butt kicks; ten push – ups.
Do the following exercises: fifteen squats; forty – second plank; thirty crunches; fifty jumping jacks; twenty five lunges; thirty five second wall – sit; thirty sit – ups; twenty five butt kicks; ten push ups.
Do the following exercises: thirty five squats; thirty – second plank; twenty crunches; twenty five jumping jacks; fifteen lunges; sixty second wall – sit; fifty sit – ups; thirty five butt kicks; twenty push – ups.
Do the following exercises: twenty five squats; sixty – second plank; thirty crunches; fifty five jumping jacks; sixty lunges; forty five second wall – sit; forty sit – ups; fifty butt kicks; thirty push – ups.
We leave the Saturday and Sunday for resting.
Cardio – by week:
1st- Thirty sec. sprint and thirty sec. jog /5x;
2nd- 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;
4th-50 sec. sprint and 45 sec. jog /8x;
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x.
How much and how long of exercising will be needed or enough to lose some weight?
The perfect training in one day will be 45 minutes, to 1 hour. But, you should not always follow this rule, because there are people with different body weight and the exercising depends of how much weight they want to lose.
Check this 3 week diet regimen, in order to be healthy, fight bloating and lose weight at the same time.
Make sure that you do the exercises more than three hours in one week, whenever you’d want to lose weight by moderate intensity workout.
You will be able to get away the minimum dose of 150 minutes, per week, if you do the exercises often and burn the calories.
For beginners it is recommended to start with fifty minutes and gradually continue increasing up to 200 minutes.