10 Week No Gym Home Workout Plan (Download PDF)

10 Week No Gym Home Workout Plans

10 Week No Gym Home Workout Plan

Get ready to create your dream body with the 10 week no gym home workout plan! Instead of spending tons of money on a gym membership you can work out at home!

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

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

Scroll Below To See Full Instructions Along With Our Printable PDF For The 10 Week No Gym Home Workout Plan

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

Home Workout Plan Instructions

If you are a beginner, 2 days a week is enough and over time get up to 5 days a week.

As a beginner its ok to break up the workout through out the day into sections.

For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times.

Rest 60 seconds between sets.


  • 20 squats
  • 15 second plank
  • 25 crunches
  • 35 jumping jacks
  • 15 lunges
  • 25 second wall sit
  • 10 sit ups
  • 10 butt kicks
  • 5 push ups


  • 10 squats
  • 30 second plank
  • 25 crunches
  • 10 jumping jacks
  • 25 lunges
  • 45 second wall sit
  • 35 sit ups
  • 20 butt kicks
  • 10 push ups


  • 15 squats
  • 40 second plank
  • 30 crunches
  • 50 jumping jacks
  • 25 lunges
  • 35 second wall sit
  • 30 sit ups
  • 25 butt kicks
  • 10 push ups


  • 35 squats
  • 30 second plank
  • 20 crunches
  • 25 jumping jacks
  • 15 lunges
  • 60 second wall sit
  • 55 sit ups
  • 35 butt kicks
  • 20 push ups


  • 25 squats
  • 60 second plank
  • 30 crunches
  • 55 jumping jacks
  • 60 lunges
  • 45 second wall sit
  • 40 sit ups
  • 50 butt kicks
  • 30 push ups


Rest day.


Rest day.


Here is a breakdown of your cardio workout week by week.

1st week: do 5 sets of a 30-second sprint followed by a 30-second jog.
2nd week: six sets of a 35-second sprint followed by a 45-second jog.
3rd week: seven sets of a 45-second sprint followed by a 60-second jog.
4th week: eight sets of a 50-second sprint followed by a 45-second jog.
5th week: seven sets of a 55-second sprint followed by a 30-second jog.
6th week: six sets of a 60-second sprint followed by a 45-second jog.
7th week: five sets of a 65-second sprint followed by a 60-second jog.
8th week: six sets of a 70-second sprint followed by a 45-second jog.
9th week: seven sets of a 75-second sprint followed by a 30-second jog.
10th week: eight sets of a 80-second sprint followed by a 45-second jog.

How To Do Squats

1) With your arms down by your side, stand with your feet hip width apart.

2) Look straight ahead and squat down, keeping your knees in line with your feet.

3) For balance lower into a squat raise your arms out in front of you.

4) Tighten your glutes and core and keep your spine neutral at all times.

5) Squat until your hip is lower than your knees and never let your knees go over your toes.

6) Pause then squeeze your glutes as you move back to the starting position.

Squats Video Demonstration

See how to do a squat correctly VIDEO.

How To Do Planks

1) Get into position as if you are about to do a push up with your forearm on the floor.

2) Ground your toes into the floor and squeeze your glutes.

3) Neutralize neck and spine by looking at a spot on the floor a foot beyond your hands, with head in line with your back.

4) Hold the position for the required time without compromising your breathing.

Plank Exercise Video Demonstration

See how to do a plank correctly VIDEO.

How To Do Crunches

1) Lie flat on your back, knees bent and feet on the floor, hip width apart.

2) Place your hands at the back of your head. Do not pull your head up or lock your fingers.

3) Place your elbows to the side and push the small of your back into the floor to pull in your core.

4)  Tilt your chin slightly, leaving a few inches of space between the chin and chest.

5) Roll your shoulders off the floor and pull in your core.

6) Keep your lower back on the floor and lift your shoulders about 4 inches.

7) Hold for a moment at the top then slowly lower back down.

Crunch Exercise Video Demonstration

See how to do a crunch correctly VIDEO.

How To Do Jumping Jacks

1) Stand and stretch the muscles of your legs and arms.

2) Place your hands down by your side and stand with your feet together.

3) Bend your knees slightly, jump up and raise your arms above your head.

4) Reverse the motion by jumping back to the starting position.

How To Do A Lunge

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

2) Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.

3) Push back up to the starting position.

How To Do A Wall Sit

1) Place your back, shoulders, upper back and head against a wall.

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

3) Slowly slide your back down the wall until your hips and knees bend at a 90 degree angle.

4) Hold for the required amount of time indicated for the workout.

5) Straighten your legs slowly and come back to a standing position against the wall.

How To Do Sit Ups

1) Lie on your back with your knees bent and your feet flat on the floor.

2) Place your finger tips behind your ears.

3) Now place your elbows out to the side.

4) Tighten your abs and raise your body up towards your knees, shoulders should be lifted off the floor.

5) Keep you head looking straight. Chin should not be placed on the chest.

6) Roll back down to the starting position.

How To Do Butt Kicks

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.

How To Do A Push Up

1) Place your hands flat on a mat with arms straight, core tight, holding your body in a plank position.

2) Keep your legs straight or place your knees on the mat.

3) Lower your body to the floor with your chest 1 to 2 inches away from the floor.

4) Push your torso back up until your arms lock.

5) Repeat.

Push Up Video Demonstration

See how to do push ups correctly VIDEO.


Home Workout Plan

Print PDF Below

Download PDFDownload PDF


Do 2 sets of the 10 week no gym workout, 3 times a week with cardio 5 times a week and rest on the weekend.

Clean up your eating habits and drink tons of water, consume healthy fats, fruits, vegetables and lean proteins.


Fitness Training Resources 

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Written by Rhonda Shade

I am the founder of Change In Seconds. The site features clean eating, healthy recipes, meal prep, meal planning, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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