Exercises at home to lose weight and tone in 10 weeks

This little home workout plan for men and women can help you lose weight and gain muscle mass. What is best about this plan is that you can do it from the comfort of your home and it is not necessary to visit the gym or use any special equipment. Make sure you drink plenty of water and find adequate time to exercise this plan on a daily basis.

Exercises at home to lose weight and tone in 10 weeks

To lose weight, you need to exercise for 45 to 60 minutes every day. If you are a beginner, start with a 45-minute workout, gradually building up to 120 minutes. Along with this training plan, take a healthy diet in order to combat bloating and stay healthy.

This is the 10-day home exercise plan you should follow:


Twenty squats; twenty-five seconds of wall squats; fifteen seconds of plank; five push-ups; thirty-five jumps; twenty-five crunches; fifteen strides; ten CrossFit crunches; and ten back kicks (Butt Kicks).


Ten squats; twenty crunches; ten jumping jacks; ten pushups (push-ups); twenty-five strides; thirty-five cross fit crunches or sit ups; forty-five seconds of wall squats; thirty seconds of plank; twenty back kicks.


Fifteen squats; thirty sit-ups or CrossFit crunches; thirty crunches; thirty-five seconds of wall squats; fifty jumping jacks; twenty-five back kicks; twenty-five strides; forty seconds of plank and ten push-ups.


Thirty-five squats; twenty crunches; fifteen strides; thirty seconds of plank; fifty sit-ups or cross fit crunches; sixty seconds of wall squats; thirty-five back kicks; twenty-five jumps with legs apart (jumping jacks) and twenty push-ups.


Twenty-five squats; forty sit-ups or CrossFit crunches; sixty-two seconds of plank; thirty push-ups; thirty crunches; sixty strides; fifty-five jumping jacks or leaps with legs apart; 45 seconds of wall squats; fifty back kicks.

You must rest during the weekend.

Weekly vascular exercise plan for 10 weeks

Interval training

As the name implies, interval training is a combination of short, high-intensity sprints, alternated with slower recovery phases.

Interval training is a brilliant form of exercise, not only the most efficient way to improve your cardiovascular endurance, but also the fastest way to reduce body fat. You get such impressive results because you are constantly challenging the body and not allowing it to stabilize like it would in any other consistent exercise regimen.

Weekly plan for cardiovascular exercises

  • 30-second sprint, 30-second jog (5x).
  • 35 second sprint, 45 second jog (6x).
  • 45 second sprint, 60 second jog (7x).
  • 50 second sprint, 45 second jog (8x).
  • 55 second sprint, 30 second jog (7x).
  • 60 second sprint, 45 second jog (6x).
  • 65 second sprint, 60 second jog (5x).
  • 70 second sprint, 45 second jog (6x).
  • 75 second sprint, 30 second jog (7x).
  • 80 second sprint, 45 second jog (8x).

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