This No-Gym Plan Can Help You Lose Fat In Just 10 Weeks

Sep 03, 2018 by apost team

When you have a toned, slim body, your self-confidence enjoys a sudden boost. Unfortunately, modern life makes getting in shape difficult. Most people do not have time to go to a gym. Building a home gym costs money and requires a lot of space. For you to get in shape and feel great, you have to find an easy way to work out. 

In recent years, there has been a growing movement for exercising at home. The following exercises do not require any weight machines or fitness equipment. You can do them at home, at the park or while you are on the go. With this simple workout plan, you can start losing fat in no time at all. 

1. Squats 

Begin with your feet hip-width apart. Keep your toes pointed forward and just slightly outward. 

Cross your arms directly in front of your body. Then, put your hands at the sides or back of your head. 

Focus your body weight around your heels as you bend your knees. Lower your hips toward the floor so that it looks like you are sitting in an imaginary chair. 

Make sure to keep your back completely straight. 

Continue squatting down until your quadriceps feel a slight stretch. Hold for one count. Do not allow your knees to go beyond your toes. 

Return to the initial position by bringing your hips forward while pushing into your heels. You have now finished the first repetition.

2. Lunges

In a standing position, keep your back flat. Tighten your core muscles and extend your arms until they are in front of you at chest level. 

Lunge forward using your left leg. The left thigh should be parallel to the ground. Now, drop your back knee down. 

Rotate the upper part of your body toward your left leg. Keep your arms extended outward. Step back to the initial position and repeat with your right leg. 

3. Push-Ups

Get on the ground on all fours. 

Put your hands shoulder width apart in front of your body. 

Bring your hands to the center so that your index fingers and thumbs are barely touching each other. It should look like a diamond shape. Make sure your wrists and elbows line up with your chest. 

Keep your fingers facing forward. Lift up so that only your hands and toes are on the ground. Your body should look like a straight line. 

Make sure your abs are engaged. Bend your elbows as you lower your entire body to the floor. Pause when your chest touches the very top of the hands. 

Go back to the initial position by straightening your elbows and moving your body up. 

4. Sit-Ups

Lie with your back on the ground. End your knees up so that your shins make a parallel line to the ground. Put your hands behind your head and lift your shoulders from the floor. 

Breath out as you tighten your abdominal muscles. Lift your head toward your knees as you bring your knees closer to your chest. 

Pause for a moment before going back to the initial position. 

5. Jumping Jacks

Start this exercise with your feet together. Your arms should be hanging down with your hands next to your sides. 

Bend the knees while you push against the balls of your feet. Straighten your knees to jump your feet out. Your feet should be wider than hip-width apart. 

When you jump your feet out, you should raise your arms outward in an arc so that your hands finish above your head.

Return your hands to the sides as you jump back to the starting position. You can repeat this for a certain number of repetitions or a certain amount of time. 

6. Butt-Kicks 

Begin on all fours on the ground. 

Put your hands under your shoulders. Your knees should be underneath your hips. 

Bend your right knee as you flex your foot. Lift the knee until it is as high as your hip. 

Now, gently bring your knee down without letting it touch the ground. Lift again. When you have done enough repetitions, switch to your other leg. 

7. Crunches 

Get on the ground with your back flat against the floor. Your knees should be up and bent. If you have a bench, you can put your feet on it instead. 

Put your hands behind your head.

Make sure your elbows are parallel to your body. 

Make sure your back is flat against the ground. This will isolate your abdominal muscles. 

Ow, curl up your shoulders so that they are off of the floor. 

Push your lower back into the floor. 

You should only raise your shoulders about six inches up. 

Once your shoulders are lifted, tighten your abdominal muscles and pause. 

Lower yourself back to the initial position. 

8. Plank

Lie face down on the ground. Use your forearms to support your body and bend your elbows. You should be using the section from your elbows to your hands to support your body. 

Straighten your legs behind you. The balls of your feet and toes should support your body weight. 

Use your oblique and abdominal muscles to maintain your body in a straight line. 

Keep this position for as long as you can. 

If this workout plan motivated you to get in shape, let us know and help motivate your friends to work out by telling them about this no-gym plan. 

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!