2) Your feet should be flat on the ground hip width apart.

Rhonda Shade Is the founder of Change In Seconds.

Here is a breakdown of your cardio workout week by week. 2) Keep your legs straight or place your knees on the mat.

2) Ground your toes into the floor and squeeze your glutes. Best Home Based Printable Workout Routines. FB.login(function(response) { 4) Hold for the required amount of time indicated for the workout. 4) Push your torso back up until your arms lock. } 5) Keep you head looking straight. jQuery('body').trigger('snaxFbNotLoaded'); objectToShare['og:image'] = shareImage;

3) Now place your elbows out to the side.

5) Straighten your legs slowly and come back to a standing position against the wall. 5) Roll your shoulders off the floor and pull in your core.

2) Look straight ahead and squat down, keeping your knees in line with your feet. As a beginner its ok to break up the workout through out the day into sections. // JS SDK loaded before we hook into it. } }; });

setTimeout(function() { See VIDEO instructions on how to do the wall sit exercise. 8th week: six sets of a 70-second sprint followed by a 45-second jog. Monday. 1) Stand and stretch the muscles of your legs and arms. February 1, 2019, 7:59 am. (PDF & Videos), Best Ab Workouts At Home On Tiktok & Instagram (11-Videos), How To Do Sit Ups Correctly, Benefits, Variations & Workouts, Wall Sit Challenge Generates Maximum Results (Download PDF), Lunges Exercise: How To Do A Proper Lunge, Strengthen Legs & Buttocks, 30 Day Kettlebell Swing Workout For Rapid Fat Loss (Download PDF), 100+ Easy Healthy Lunch Ideas And Recipes For Work, 10 Week No Gym Home Workout Plan (Download PDF). var shareTitle = '10 Week No Gym Home Workout Plan (Download PDF)'; 3) Push back up to the starting position. 1) Lie flat on your back, knees bent and feet on the floor, hip width apart. 2) Place your finger tips behind your ears. })(); 20 squats; 15 second plank 10th week: eight sets of a 80-second sprint followed by a 45-second jog. if (typeof _fbAsyncInit === 'function') { Popular, by Get ready to create your dream body with the 10 week no gym home workout plan!
See VIDEO instructions on how to do a squat correctly.

With the right set of exercises with specific set of reps, maximum fat loss will be the result.

var objectToShare = {

}, 1000); _fbAsyncInit(); 3) Slowly slide your back down the wall until your hips and knees bend at a 90 degree angle. window.apiShareOnFB_5f925b586ad8c_bimber_replace_unique_241gw = function() { Share 'og:url': 'https://www.changeinseconds.com/home-workout-plan/', // Url to share.

3rd week: seven sets of a 45-second sprint followed by a 60-second jog. Results are guaranteed!

version : 'v3.0' © 2020 Change In Seconds Media. function(response) { A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle. apiShareOnFB(); if (response.status === 'connected') { action_type: 'og.shares',

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// callback }) 1) Keep your upper body straight, with your shoulders back and relaxed and chin up with core tight.

7th week: five sets of a 65-second sprint followed by a 60-second jog. With YouTube fitness star Kym Nonstop as your guide, you'll improve every aspect of your fitness—strength, cardio, lean muscle mass, mobility, and flexibility—in just a few short weeks and with little equipment needed. if (typeof window.FB !== 'undefined') { 1) With your arms down by your side, stand with your feet hip width apart. 1) Lie on your back with your knees bent and your feet flat on the floor. Home Workout Plan Instructions. 3) Lower your body to the floor with your chest 1 to 2 inches away from the floor. 4th week: eight sets of a 50-second sprint followed by a 45-second jog. FB.ui({

1st week: do 5 sets of a 30-second sprint followed by a 30-second jog. 5th week: seven sets of a 55-second sprint followed by a 30-second jog. 1) 9 exercises plus cardio plan for increased fat loss, 2) Instructions on how to perform each exercise, 3) Infographic with visual instructions to follow online, 4) Print PDF available at the end of the infographic, 4) Print 7 day keto meal plan & cheat sheet, 5) Eat plenty of fruit and vegetables to boost fiber intake, 6) Print 10 week workout below and do the workout, 7) Consume mostly water and cut down on alcohol, 8) Print healthy eating grocery list and shop smart, 9) Print meal plan template or use meal planning app to keep you organized. 5) Squat until your hip is lower than your knees and never let your knees go over your toes. window.fbAsyncInit(); triggerOnLoad = true;

Stand tall and bring one heel off the floor towards your glutes, the opposite hand comes up towards you shoulder like running arms, then switch to the other side. } 3) For balance lower into a squat raise your arms out in front of you. if (shareImage) { },

'og:title': shareTitle, 4)  Tilt your chin slightly, leaving a few inches of space between the chin and chest. Do not pull your head up or lock your fingers.

Rest 60 seconds between sets.

(function () { 2nd week: six sets of a 35-second sprint followed by a 45-second jog. var triggerOnLoad = false; xfbml : true, window.apiShareOnFB = function() { // Fire original callback. };

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