This mini program for men and women can help you lose weight and gain muscle mass. The best is that it can be done in the comfort of your home and you do not need to go to the gym or use special equipment.
Make sure to drink plenty of water and find a good time to exercise daily.
To lose weight, you should exercise 45 to 60 minutes a day. If you are a beginner, start with a 50-minute workout and gradually increase to 200 minutes. In addition to this exercise program, have a healthy diet to fight bloating and stay healthy.
Here is the 10-week program you should follow:
On Monday:
Twenty squats; twenty-five seconds of wall-sit; fifteen seconds of board; five pumps; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten abdominals; and ten butt-kicks
Tuesday:
Ten squats; twenty crunches; ten jumping jacks; ten pumps; twenty-five lunges; thirty-five abdominals; forty-five seconds of wall-sit; thirty seconds of board; twenty butts-kicks
Wednesday:
Fifteen squats; thirty abdominals; thirty crunches; thirty-five seconds of wall-sit; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty seconds of board; and ten pumps
Thursday:
Thirty five squats; twenty crunches; fifteen lunges; board of thirty seconds; fifty abdominals; sixty-second of wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty pumps
Friday:
Twenty five squats; forty abdominals; sixty seconds of board; thirty abdominals; thirty crunches; sixty lunges; fifty five jumping jacks; 45 seconds of wall-sit; fifty butt-kicks
You should rest during the weekend.
Weekly program for cardio training:
Sprint 30 seconds, jog 30 seconds (5x)
Sprint 35 seconds, jog 45 seconds (6x)
Sprint of 45 seconds, jogging of 60 seconds (7x)
Sprint 50 seconds, jog 45 seconds (8x)
Sprint 55 seconds, jog 30 seconds (7x)
Sprint 60 seconds, jog 45 seconds (6x)
Sprint 65 seconds, jog 60 seconds (5x)
70 seconds sprint, 45 seconds jog (6x)
75 seconds sprint, 30 seconds jogging (7x)
Sprint 80 seconds, jog 45 seconds (8x)