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Our daily routine at times gets so busy that we do not get time to hit the gym. This puts our fitness regime at the back seat and over a period of time we not only build up fats in our body but also our muscles start getting weak and we get fatigued and lethargic. But who says fitness can only achieved at the gym. Whether you are unable to go to gym due to your tight work schedule or you are travelling, you can always, get your body moving to burn off the fats and build muscles. Scroll over as we bring you a no equipment workout plan that you can follow just about anywhere. The 10 week workout plan includes set of several exercises that you will need to include in your daily regime :

1. Squats

1 Squat is a full body compound exercise that works on your muscles of your thighs, hamstrings, hips and buttocks. This exercise is considered s a vital exercise to strengthen your core and it helps you to effectively gain overall muscle strength. Stand straight with your legs shoulder width apart, Squat by bending your hips and bring them as low as you can, aiming to bring them below your knees. Make sure your spine is straight and shoulders rolled back. Stretch your arms out with palms facing down and keep your upper body straight with hips pulled out and head straight. Push yourself to go as low as possible, hold the position and return back to starting position. As you advance you can add variations like jump squats, barbell squats, dumbbell split squats and so on.

2. Crunches

2 Crunches are the best form of exercise to strengthen your abdominal muscles. They are pretty much like sit-ups, however you do not lift your whole body up in crunches. You can also add a variation to basic crunches by doing reverse crunches, twist crunches and side crunches. To do this exercise, lie down on your back on a fitness mat, keep your legs straight or you can keep your knees bent and cross your arms on your chest. You can also keep your hands at the back of your head or neck to add extra sprain on your spine. Using your abdominal force and muscles, lift your shoulders up towards the ceilings and bring your elbows or chest to touch your knees. Hold the position as long as you can and slowly return back to starting position. Relax before doing the next rep.

3. Push-Ups

3 Push up is total body function exercise that tones up your arms, chest, and shoulders and strengthens your core. This body weight exercise boosts up your triceps and biceps and tightens your core. To start the exercise, form a plank position with your hands firmly on the floor and directly under the shoulders and knees under your hips. Engage your hamstrings and gluts and keep your back straight. Keeping your back flat, bending your elbows lower your body until your chest touches the floor. Keep your head aligned to your spine and let your elbows stay close to sides of your body. Push your back up to starting position as you breathe out. once you have practiced the basic push-ups, you can try variations

4. Lunges

4 Lunges are effective exercises to tone up your legs and lower body. They target your hamstrings, glutes, calves and core muscles and help you get shaped up legs and firm buttocks. Stand with your feet shoulder width apart and place your hands on your sides. Bring your right foot forward and bend both of knees to form 90 degree angle. Ensure your right knee is directly above your right ankle. Keep your weight on the heel of your left foot and push back up to starting position and follow the exercise on left foot. You can modify lunges to work on different muscles.

5. Jumping Jacks

5 Jumping jacks is a cardio exercise that is generally performed to warm up your body before you start the workout. In this exercise you continuously jump high with your legs spread wide and arms raised above your head and touch each other as you jump and as you land your hands fall on your side.

6. Planks

6 Planks are the best exercise for your core as they build your isometric strength, sculpts your waist line and improves your posture. Get your body in push up position as shown in image here, keep your elbows bent and rest your weight on your forearms. Make sure your body is in straight line from your shoulders to your toes. Contract your abs and tuck your toes to lift your body. Hold the position as long as you can and return to starting position and repeat.

7. Butt Kicks

7 Stand with your legs shoulder width apart and your arms bent on your sides. Flex your knees and kick your right heel towards your buttocks. Bring the foot down and repeat the exercise with your left foot. Swing your arms while doing this exercise.

8. Sit-Ups

8 Sit ups are great to build abdominal muscles. Lay on your back with your knees bent and feet on the ground. Cross your arms on your chest, tighten your abs and bring your belly button to your spine. Slowly sit up and bring up your head and shoulders off the ground. Hold the position for a second and return back to starting point.

9. The 10 Week Plan

9 Now that you have learnt the exercises, here is the plan that you will need to follow from Monday to Friday. Give yourself rest on Saturday and Sunday to heal and repair your body. Rest on weekend to prepare your body for next week’s workout.


• Squats (20) • Wall Sit (25 seconds) • Plank (15 seconds) • Push-Ups (5) • Jumping Jacks (35) • Crunches (25) • Lunges (15) • Sit Ups (10) • Butt Kicks (10)


• Squats (10) • Crunches (20) • Jumping Jacks (10) • Push-Ups (10) • Lunges (25) • Sit Ups (35) • Wall Sit (15 seconds) • Plank (30 seconds) • Butt Kicks (20)


• Squats (15) • Sit Ups (30) • Crunches (30) • Wall Sit (35 seconds) • Jumping Jacks (50) • Butt Kicks (25) • Lunges (25) • Plank (40 seconds) • Push-Ups (10)


• Squats (35) • Crunches (20) • Lunges (15) • Plank (30 seconds) • Sit Ups (50) • Wall Sit (60 seconds) • Butt Kicks (35) • Jumping Jacks (25) • Push-Ups (20)


• Squats (25) • Sit Ups (40) • Plank (60 seconds) • Push-Ups (30) • Crunches (30) • Lunges (60) • Jumping Jacks (55) • Wall Sit (45 seconds) • Butt Kicks (50)


• 1st week – 30 second sprint, 30-second jog (repeat five times) • 2nd week – 35-second sprint, 45-second jog (repeat six times) • 3rd week – 45-second spring, 60-second jog (repeat seven times) • 4th week – 50-second sprint, 45-second jog (repeat eight times) • 5th week – 55-second sprint, 30-second jog (repeat seven times) • 6th week – 60-second sprint, 45-second jog (repeat six times) • 7th week – 65-second sprint, 60-second jog (repeat five times) • 8th week – 70-second sprint, 45-second jog (repeat six times) • 9th week – 75-second sprint, 30-second jog (repeat seven times) • 10th week – 80-second sprint, 45-second jog (repeat eight times) Follow the above given plan for 10 weeks and you will notice that you have already a few pounds and gained muscles without hitting the gym. You should combine the exercises and cardio given here in a balanced way to get effective results. These exercises are easy to perform and require no equipment, thus you can benefit from these set of exercises anywhere-anytime.

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