10 Week No Gym Home Workout Plan (Download PDF)

Get Fit at Home with this 10 Week No Gym Workout Plan
Popular Health
By Popular Health Staff

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, you will be proud of your results.

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

Scroll Below To See Written & Video Instructions Along With Our Printable 10 Week No Gym Home Workout Plan PDF & More!

  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

10 Tips To Get Amazing Results In 10 Weeks

  1. Discover how to eat healthy

  2. Pick healthier options for breakfast

  3. Don't stock junk food in the pantry

  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 to keep you organized

  10. Prep your meals

Home Workout No Equipment 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 for the free home workout plan.


  • 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.

Download Our Printable Infographic


Best At Home Workout
Best At Home Workout


How To Do Squats

See VIDEO instructions on how to do a squat correctly.

  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.

Mistakes to Avoid

Squats are one of the most fundamental and effective exercises for building strength, particularly when targeting major muscle groups in the lower body. However, when done improperly, they can lead to injuries or diminish their potential benefits. Here are some common mistakes to avoid when doing squats:

Poor Foot Positioning: Your feet should be shoulder-width apart or slightly wider. Placing them too close or too far apart can put unnecessary strain on your knees and hips.

Not Going Deep Enough: For a full range of motion and maximum benefit, aim for your thighs to be parallel to the ground or even lower if mobility allows. Half squats can place more strain on the knees and limit the engagement of the glutes and hamstrings.

Knees Caving In: Your knees should be aligned with your toes throughout the squat. If they cave inwards (valgus collapse), it can put strain on the ligaments of the knee.

Lifting the Heels: Keep your heels firmly planted on the ground. If they lift, it can indicate poor ankle mobility or an imbalanced weight distribution.

Hyperextending the Lower Back: A slight arch in the lower back is normal, but excessive arching can strain the lumbar spine. Focus on maintaining a neutral spine throughout the movement.

How To Do Planks

See VIDEO instructions on how to do a plank correctly.

  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.

Mistakes to Avoid

The plank is a popular bodyweight exercise that challenges multiple muscle groups and aids in the development of lean muscle. When done correctly, it provides an effective workout challenge that helps strengthen the core, shoulders, back, and glutes. However, mistakes in form can reduce its effectiveness and even lead to injuries. Below are some common mistakes to avoid when doing planks:

Sagging Hips: One of the most frequent mistakes, sagging your hips towards the ground puts undue strain on the lower back. Ensure your body forms a straight line from head to heels.

Lifting Hips Too High: The opposite of sagging, lifting the hips too high takes the tension off the core muscles, making the exercise less effective for the targeted muscle group.

Positioning Hands Too Close: Placing your hands too close together can strain the shoulders and reduce stability. Position your hands shoulder-width apart, directly under the shoulders.

Forgetting to Engage the Core: Simply holding a position isn’t enough; you must actively engage your core. Think about pulling your belly button towards your spine to activate the entire core region.

Holding Your Breath: It's essential to breathe steadily throughout the plank. Holding your breath can increase blood pressure and prevents muscles from getting the oxygen they need.

How To Do Crunches

See VIDEO instructions on how to do a crunch correctly.

  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.

Mistakes to Avoid

As you incorporate crunches into your routine, be mindful of the common pitfalls to maximize muscle growth and efficiency. Here are some mistakes to avoid:

Over-relying on crunches: While crunches can be an effective exercise to target the abdominal muscles, they shouldn't be the only core exercise in your repertoire. Including other cardio exercises can help burn fat, which is essential for revealing those hard-earned muscles.

Skipping warm-up: Before diving into any exercise, including crunches, always ensure you've warmed up adequately. A proper warm-up prepares your muscles for the strain of workouts and can prevent injuries. This is especially crucial if you're on a workout plan for beginners.

Pulling on the neck: One of the most common mistakes people make is using their hands to pull their head and neck forward during a crunch. This can lead to neck strain and pain. Instead, keep your hands lightly behind your ears or crossed on your chest.

Not engaging the core: To build muscle mass effectively, it's crucial to engage the core muscles throughout the movement. Avoid simply going through the motion; instead, consciously tighten your abdominal muscles as you lift and lower.

Rushing through reps: Quality over quantity is the mantra when aiming for muscle growth. Doing fewer crunches with proper form is far more effective than doing many quickly and incorrectly.

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.

Mistakes to Avoid

There are some common pitfalls and mistakes individuals often make when incorporating jumping jacks into their routine. Here are some of them:

Not Engaging the Core: Many people perform jumping jacks without engaging their core. Proper core work is essential to maintain balance and get the most out of the exercise. By engaging your core, you not only stabilize your body but also ensure that other muscle groups are being activated.

Overdoing It Without Rest: It's essential to remember the importance of rest days when making following your full body workout plan. If you're doing intense cardio workouts with jumping jacks multiple times per week, ensure you give your body time to recover. Overtraining can lead to injuries and hinder muscle development.

Thinking It’s Only for Cardio: While jumping jacks are primarily a cardiovascular exercise, when done with proper form and intensity, they can assist in building muscle, especially in the legs and core. It’s a misconception to think they have no place in a muscle-building routine or improving muscular endurance.

How To Do A Lunge

See VIDEO instructions on how to do a lunge properly.

  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.

Mistakes to Avoid

As effective as they can be on training days, many people perform lunges incorrectly, reducing their effectiveness and increasing the risk of injury. Here are some mistakes to avoid:

Incorrect Foot Placement: Always ensure that your front foot is flat on the ground, and the rear heel is lifted. A misaligned foot can cause knee strain.

Overextending the Knee: Ensure your front knee doesn’t go past your toes. This places undue stress on the knee joint.

Improper Spine Alignment: Keep your upper body upright, avoiding any forward lean. This helps in maintaining balance and ensures the right muscles are being engaged.

Not Engaging the Core: While lunges primarily target the leg muscles, engaging the core provides stability and protection to the lower back.

How To Do A Wall Sit

See VIDEO instructions on how to do the wall sit exercise.

  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.

Mistakes to Avoid

As you mold your physique, remember that this static exercise doesn't always involve weights but can be just as challenging. To get the most out of it, avoid these pitfalls:

Incorrect Posture: Ensure your back is flat against the wall. Arching or curving can strain the back muscles.

Position of Legs: Your knees should be positioned directly above your ankles, forming a 90-degree angle. Placing them too forward or too far back can put unnecessary strain on the knees.

Not Timing Yourself: To progress in this exercise, it’s beneficial to time how long you can hold the position and aim to increase this duration over time.

Ignoring Pain: While discomfort is expected, sharp pain, especially in the knees or back, should be a signal to stop. Pushing through pain can lead to serious injuries. Don't feel tempted to do more exercises if you aren't feeling comfortable

How To Do Sit Ups

See VIDEO instructions on how to do sit ups correctly.

  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.

Mistakes to Avoid

Sit-ups are classic bodyweight exercises that target the abdominal muscles. However, they can do more harm than good if done incorrectly. Keep an eye out for these common mistakes:

Pulling the Neck: Using your hands to pull your neck forward can strain it. It's crucial to keep hands by the ears without applying pressure.

Arched Back: Pushing your back into the ground or arching it excessively can result in lower back pain. Ensure a natural spine curve throughout the movement.

Using Momentum: Swinging the upper body or using the arms to gain momentum diminishes the exercise's effectiveness. Engage your core and lift using your abs.

Incomplete Range of Motion: For effective results, ensure you're moving through the full range of motion. Aim to lift your upper body off the ground until your elbows touch your knees.

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.

Mistakes to Avoid

As with any exercise, there are common mistakes to be cautious of, especially if butt kicks are a staple on your leg day:

Over-Straining the Knees: While it's essential to kick the heels up, avoid forcefully overextending the knees or pulling too hard, which can lead to injury.

Incorrect Posture: Leaning too far forward or backward can stress the back and reduce the exercise's efficacy. Maintain an upright posture throughout.

Not Using Arms: Your arms should be active, moving in coordination with your legs. This ensures a full-body workout and improves balance.

Inconsistent Intensity: Based on your fitness level, ensure you’re maintaining a consistent intensity suitable for your goals. Pushing too hard or not enough can either lead to injury or reduce the exercise's effectiveness.

How To Do A Push Up

See VIDEO instructions on how to do push ups correctly.

  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.

Mistakes to Avoid

Push-ups are frequently performed incorrectly, especially by those transitioning from heavy weights to bodyweight exercises. Here are some common pitfalls to be wary of during your day workout:

Sagging Hips: Dropping your hips too low can strain the lower back. Engage your core and glutes to maintain a straight line from your head to your heels.

Flared Elbows: Keeping your elbows flared out to the sides can stress the shoulder joints. Instead, keep them at a 45-degree angle to your body.

Incomplete Range of Motion: To maximize muscle hypertrophy, lower your body until your chest almost touches the ground and then fully extend your arms on the way up.

Not Engaging the Core: An engaged core provides stability and protection to the lower back. Make sure you're activating your core muscles throughout the movement.

Print PDF below for the home workout plan!


Home Workout Plan
Home Workout Plan

Print PDF Below


Do 2 sets of the home workout to lose weight, 3 times a week with cardio 5 times a week and rest on the weekend.

Remember you can do this strength training workout program even in your living room! It will build muscle, allow you to lose weight using your own body weight. Resistance bands are not necessary.

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