Our hectic lifestyle rarely allows us the time to hit the gym, which puts our fitness regime in the back seat. Over time, this can have serious consequences on our health. Not exercising will make the body store fat, our muscles weak and make us feel lethargic and tired. However, fitness is not to be done only at the gym.

Moving around more will help you burn the excess fat on your body. Below you will find a 10-week home workout plan that can be done pretty much anywhere, and involves only simple exercises that will help you get in shape.

Squats are a full-body exercise that will reinforce the muscles in your buttocks, back and thighs. It’s a vital exercise for the core, and will really strengthen your muscles. Stand upright with your legs slightly apart, then go down by bending at your hips as much as you can. Keep the back straight and your shoulders back, then put your arms in front of you and your hips out. Hit the lowest point, hold for 5 seconds, then go back and repeat the exercise as many times as you can.

Crunches are a popular exercise which is aimed at excess belly fat, but it can also help you build up all the muscles in your body. They are similar to sit-ups, except for the fact that you don’t lift your whole body. Lie on a mat on the floor and bend your knees, then cross your arms at the chest and lift your torso up to the knees. Hold for a few seconds, then go back and repeat it again.

Push-ups are great for your upper body muscles and are pretty easy to perform. Go down in a plant position, resting your body weight on your palms and toes. Now, using your biceps, start going up and down to the floor, and make sure to keep your spine straight and your elbows as close to the body as possible. When you get more experienced, you can do many push-up variations.

Lunges are great for your core and lower body muscles. They will reinforce your calves, glutes and hamstrings and shape your legs and rear end. To do them, stand upright with your arms at the sides, then step forward with one foot while bending your knees and keeping the other behind. Keep your weight on the heel of the back foot, then go back into the original position and repeat the exercise on the other side.

This is a great and powerful cardio exercise that will warm up your muscles before a workout. You just have to stand upright, then jump up and down while spreading your legs and arms as you jump.

The plank is probably the most popular core-strengthening exercise right now. It may look easy, but trust us, it is challenging. Go down in a push-up position, but this time, rest your weight on your forearms and toes. Keep your back straight and your chin up, then stay in the position for as much as you can while squeezing your abs.

Stand upright with your legs at shoulder-width apart and your arms freely down by your sides. Now, flex the knees and kick the right foot towards your read end, then let it down and do the same with the left foot.

Sit-ups are almost identical to crunches, and work on your abs. Go down on your back on the floor and bend your knees, then put your arms on the back of your head, squeeze your abs and lift your torso up. Hold for a couple of seconds, then go back down and repeat.

10-week No-Gym Home Workout Plan

Monday

• Squats – 20x
• Plank – 15 sec.
• Wall-sit – 25 sec.
• Crunches – 25x
• Lunges – 10x
• Sit-ups – 10x
• Butt-kicks – 10x
• Jumping jacks – 35x
• Push-ups – 5x

Tuesday

• Squats – 10x
• Plank – 30 sec.
• Wall-sit – 15 sec.
• Crunches – 30x
• Lunges – 25x
• Sit-ups – 35x
• Butt-kicks – 20x
• Jumping jacks – 10x
• Push-ups – 10x

Wednesday

• Squats – 15x
• Plank – 40 sec.
• Wall-sit – 35 sec.
• Crunches – 30x
• Lunges – 25x
• Sit-ups – 30x
• Butt-kicks – 25x
• Jumping jacks – 50x
• Push-ups – 10x

Thursday

• Squats – 35x
• Plank – 30 sec.
• Wall-sit – 60 sec.
• Crunches – 20x
• Lunges – 15x
• Sit-ups – 50x
• Butt-kicks – 35x
• Jumping jacks – 25x
• Push-ups – 20x

Friday

• Squats – 25x
• Plank – 1 min.
• Wall-sit – 45 sec.
• Crunches – 30x
• Lunges – 60x
• Sit-ups – 40x
• Butt-kicks – 50x
• Jumping jacks – 55x
• Push-ups – 30x