If you want to have a strong and shaped body, a gym membership is not the best solution because it doesn’t guarantee you big results at any cost. What you really need to get what you want is a strong determination, motivation, and devoted time.

Therefore, if you are determined to achieve your plan, you can do exercise regularly at home and still get the desired results. We offer you a 10-week challenge to help you lose weight and reshape your body.

Useful tips to consider before you begin:

• Don’t forget to drink plenty of water to avoid dehydration
• Experts recommend exercising in the mornings
• Promise yourself that you will be consistent and will exercise according to the plan described below

Monday

On Mondays during the 10-week plan, you will have to perform the following exercises:

35 jumping jacks, 25 crunches, 20 squats, 15 lunges, 5 push-ups, planks for 15 seconds, 10 sit-ups, 25 seconds wall-sits, and 10 butt-kicks.

Tuesday

On Tuesdays, the same exercises apply, only with a different number of repetitions:

10 jumping jacks, 20 crunches, 10 squats, 25 lunges, 10 push-ups, planks for 30 seconds, 35 sit-ups, 25 seconds wall-sits, and 20 butt-kicks.

Wednesday

The intensity becomes bigger:

50 jumping jacks, 30 crunches, 25 squats, 60 lunges, 30 push-ups, planks for 60 seconds, 40 sit-ups, 25 seconds wall-sits, and 25 butt-kicks.

Thursday

Don’t give up, calories have already begun to burn:

25 jumping jacks, 20 crunches, 35 squats, 15 lunges, 20 push-ups, planks for 30 seconds, 50 sit-ups, 60 seconds wall-sits, and 35 butt-kicks.

Friday

Stay dedicated to your aim and the plan:

55 jumping jacks, 30 crunches, 25 squats, 60 lunges, 30 push-ups, planks for 60 seconds, 40 sit-ups, 25 seconds wall-sits, and 50 butt-kicks.

Weekend

Don’t exercise during the weekend. Your body should rest after the intensive training. You can only go walking or jogging.

Combine these exercises with cardio training during the weekend for even better results:

• During the 1^st week: 30 sec. of sprint or jogging (5 times)
• During the 2^nd week: 35 sec. of sprint or 45 sec. of jogging (6 times)
• During the 3^rd week: 45 sec. of sprint or 1 min of jogging (7 times)
• During the 4^th  week: 50 sec. of sprint or 45 sec. of jogging (8 times)
• During the 5^th  week: 55 sec. of sprint or 30 sec. of jogging (7 times)
• During the 6^th week: 1 min. of sprint or 45 sec. of jogging (6 times)
• During the 7^th week: 65 sec. of sprint or 1 min of jogging (5 times)
• During the 8^th week: 70 sec. of sprint or 45 sec. of jogging (6 times)
• During the 9^th week: 75 sec. of sprint or 30 sec. of jogging (7 times)
• During the 10^th week: 80 sec. of sprint or 45 sec. of jogging (8 times)
• You should do this workout in 45 minutes to one hour.

Final advice

The duration of the exercises depends on your weight. But it is advisable to do a workout at least 3 hours per week.

Making changes in your diet will make the process of losing weight faster. You should eat healthy and fresh food more, and avoid eating unprocessed food as much as possible. Consume meat, fish, and eggs, as they will give you enough proteins to satisfy your appetite.

Surround yourself with people that give you support and can even join you in the workout routine.

Remember that you are the biggest factor, so your motivation must be on a high level.