Lose Extra Pounds with This 10-Week Workout Plan!

In case you want to have a flat belly, lose extra pounds and gain toned muscles, then continue reading the article. Namely, we are going to present you an excellent workout plan that lasts 10 weeks and can be followed by men as well as women. What’s more important, you can practice these exercises at home without having to visit a gym.

10-Week Workout Plan for Toned Body

It is recommended to consume plenty of regular or infused water and follow this incredible exercise program.



You should perform 5 push-ups, 10 butt-kicks and another 10 sit-ups, 12 squats; 15 lunges; 25 crunches; 35 jumping jacks; 15 second planks; and 25 second wall-sit.


The next day you should do 10 squats; 10 push ups; 10 jumping jacks; 20 crunches; 20 butt-kicks; 25 lunges; 35 sit-ups; 45 second wall-sit and 30 second planks.


It is recommended to do 10 push-ups, 15 squats; 25 butt-kicks; 25 lunges; 30 sit-ups; 30 crunches; 50 jumping jacks; 35 second wall-sit; and 40 second planks.


Start by practicing 15 lunges; 20 crunches; 20 push-ups; 25 jumping jacks; 35 squats; 35 butt-kicks; 50 sit-ups; 30 second planks; and 60 second wall-sit.



Consider doing 25 squats; 30 push-ups; 30 crunches; 40 sit-ups; 50 butt-kicks; 55 jumping jacks; 60 lunges; 60 second planks; and 45 second wall-sits.

Saturday and Sunday – do not perform any exercise and rest your body.

Also, Perform the Following Cardio Exercises:

First Week: 30 second jog and sprint; Repeat it 5 times;

Second Week: 35 second sprint and 45 second jog; Do 6 reps;

Third Week: 45 second sprint and 60 second jog; Perform 7 repetitions;

Fourth Week: 45 second jog and 50 second sprint; Do 8 reps;

Fifth Week: 30 second jog and 55 second sprint; Repeat it 7 times;

Sixth Week: 45 second jog and 60 second sprint;  Perform 6 reps;

Seventh Week: 60 second jog and 65 second sprint; Do 5 reps;

Eighth Week: 45 second jog and 70 second sprint; Perform 6 repetitions;

Ninth Week: 30 second jog and 75 second sprint; Repeat it 7 times;

Tenth Week: 45 second jog and 80 second sprint; Do 8 reps.

How Much Exercising Do You Really Need to Lose the Extra Pounds?

The ideal exercising is 45 to 60 minutes, but it could vary from person to person. Also, it should be determined, depending on how much pounds you want to lose.

Furthermore, beginners should start exercising for 50 minutes and then gradually increase their workout time for up to 3 hours within a week.