This plan for losing weight and gaining muscle mass is for both women and men. It can be done at home, you don’t need to go to the gym, which makes it perfect.
During the process make sure to exercise on a daily basis and drink a lot of water.
If you want to lose weight, then you need to exercise for 45 to 60 minutes every day. If this is your first time to exercise, then you will need to start with 50 minutes and gradually increase to 200 minutes.
In order to stay healthy practice healthy diet with this workout plan.

10-week-no-gym-home-workout-plan

Here is the 10-day workout plan:

Monday:
Start with 20 squats, then 25 second wall-sit, 15 seconds plank, 5 push-ups, 35 jumping jacks, 25 crunches, 15 lunges, 10 sit-ups and 10 but kicks.

Tuesday:
10 squats, 20 crunches, 10 jumping jacks, 10 push-ups, 25 lunges, 35 sit-ups, 45 second wall-sit, 30 seconds plank and 20 butt-kicks.

Wednesday:
15 squats, 30 sit-ups, 30 crunches, 35 second wall-sit, 50 jumping jacks, 25 butt-kicks, 25 lunges, 40 second plank and 10 push-ups.

Thursday:

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

Friday:

25 squats, 40 sit-ups, 60 second plank, 30 push-ups, 30 crunches, 60 lunges, 55 jumping jacks, 45 second wall-sits, 50 butt-kicks.

During the weekend you should rest.

Plan for cardio workout for a week:

30-second jog, 30-second sprint(5x)
45-second jog, 35-second sprint (6x)
60-second jog, 45-second sprint (7x)
45-second jog, 50-second sprint (8x)
30-second jog, 55-second sprint(7x)
45-second jog, 60-second sprint (6x)
60-second jog, 65-second sprint (5x)
45-second jog, 70-second sprint (6x)
30-second jog, 75-second sprint (7x)
45-second jog, 80-second sprint (8x)

 

Source: healthteamadvisor.com