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This 10-Week Fitness Plan Will Help You Lose Weight!


Continue reading if you want a flat stomach, to lose weight, and to develop toned muscles. Specifically, we will present you with a great 10-week fitness schedule that can be practiced by both men and women. What is more important, without having to visit a gym, you can do these exercises at home.

10-Week Toned Body fitness schedule

It is suggested that you drink plenty of water, either simple or infused, and adopt this amazing workout program.


5 push-ups, 10 butt-kicks and a further 10 sit-ups, 12 squats, 15 lunges, 25 crunches, 35 jumping jacks, 15 second planks, and 25 second wall-sit should be done.

Tuesday: -Tuesday:

You can do 10 squats the next day; 10 push-ups; 10 jumping jacks; 20 crunches; 20 butt-kicks; 25 lunges; 35 sit-ups; 45 wall-sit seconds and 30 plank seconds.

On Wednesday:

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 are all recommended.

Thursday: -Thursday:

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

Today is Friday.

Think 25 squats; 30 push-ups; 30 crunches; 40 sit-ups; 50 ass-kicks; 55 jumping jacks; 60 lunges; 60 second planks; and wall-sits for 45 seconds.
On Saturday and Sunday, don't do any exercise and give your body a break.

In addition, do the following cardio exercises:

Week 1: 30 second jog and sprint; repeat 5 times; Week 2: 30 second jog and sprint; repeat 5 times; Week 3: 30 second jog and

Week 2: Execute 6 reps of a 35-second sprint and a 45-second jog.

Third week: run for 45 seconds and jog for 60 seconds; perform 7 repetitions;

Fourth Week: jog for 45 seconds and sprint for 50 seconds; do 8 reps;

Week 5: Perform a 30-second jog followed by a 55-second sprint seven days.

Sixth Week: Perform 6 reps of a 45-second jog and a 60-second sprint.

Seventh week: jog for 60 seconds and sprint for 65 seconds; do 5 reps;

Week 8: Execute 6 repetitions of a 45-second jog and a 70-second sprint.

Week 9: Perform a 30-second jog followed by a 75-second sprint seven times.

Tenth Week: Jog for 45 seconds and sprint for 80 seconds; Do 8 reps.

How much exercise do you really need for the extra pounds to be lost?

The ideal amount of time to exercise is 45 to 60 minutes, but this varies from person to person. It can also be calculated based on how much weight you want to lose.

In addition, beginners can start exercising for 50 minutes and then increase their exercise time progressively within a week for up to 3 hours.