With this 10-Week Workout Plan You Will be Able to Lose Weight Easily! The Result is Fantastic!

May 30, 2017  —  By

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10-Week Workout Plan

There are many natural alternatives that can help you lose weight and, in addition, gain muscle mass. To transform your body, to get fit, to be healthy and to feel great you gotta exercise. Just like the air you breathe, your body needs physical exercise.

If you’re trying to lose weight, a weight loss workout plan can be very helpful. Getting regular exercise can help you meet your goals in a healthy, sustainable way—but sometimes, just knowing where to start can be a high hurdle to clear.

In this article, you can learn a simple training plan (Monday through Friday) that, with discipline, that will help you lose weight and to shape your muscles.

For starters, it is important to drink plenty of water during the day, because the body needs to hydrate.


  • 10 squats
  • 25 seconds in the chair position: just lean against a wall and flex your knees as if there was a chair to sit on.
  • 15 seconds plank
  • 10 push-ups
  • 15 sit-ups
  • 15 lunges (see explanation below, in “Tuesday”)
  • 10 crunches


  • 15 squats
  • 35 seconds in chair position
  • 25 seconds in plank position
  • 15 push-ups
  • 20 sit-ups
  • 15 crunches
  • 20 back kicks (butt-kicks) – see picture below in “Wednesday”
  • 20 lunges: this position is simple. He stands with his spine straight then takes a step forward and leaves the knee from behind almost touching the ground while the front one stays on top, this looks a lot like the starting position of a race. The idea is to hold the body in that position for a few seconds and then swap quickly without touching the hands and knees on the floor.


  • 20 squats
  • 45 seconds in chair position
  • 35 seconds plank
  • 20 push-ups
  • 25 sit-ups
  • 25 lunges
  • 25 back kicks (butt-kicks)


  • 25 squats
  • 55 seconds in the chair position
  • 45 seconds in plank position
  • 20 push-ups
  • 30 sit-ups
  • 30 lunges
  • 30 back kicks (butt-kicks)



  • 30 squats
  • 65 seconds in the chair position
  • 55 seconds in plank position
  • 20 push-ups
  • 35 sit-ups
  • 35 lunges
  • 35 back kicks (butt-kicks)

Read Also: This Exercise Is More Powerful Than 1,000 Crunches: Do it for 60 Seconds Daily and In a Month You Will Have a Flat Belly!

And on the weekends? Simple: Rest!

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Source: soparamulheres.pt

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