The Best 10 Day Home Workout Plan (+ Free Printable)

This home workout plan is deadly (but in a good way).

It also comes with an illustrated free printable that you can stick on your fridge

Editor’s note: also check out the full body workout and the proven weight loss plan

You’ll really love this plan if you need something to kickstart your healthy lifestyle.

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This workout plan will help you

Not only that, you will feel great on this plan. 

I don’t know about you but working out has me feeling like Angelina Jolie in Tomb Raider.

Or sometimes Zoe Saldana in Colombiana.

I’m sure the reality is a little closer to this photo below though. Lol

Looking for a home workout plan that is easy and clear? Use this one because it's the best one and it works

Anyway, enough of my yapping.

Let’s get into this home workout plan.

Home Workout Plan: What to Expect

Click here to download a printable version of this home workout plan

This home workout plan is organized into two parts.

  • Part 1 covers days 1 thru 5.
  • Part 2 covers days 6 thru 10.

Since this home workout plan is designed for women, there is a bit of an emphasis on lower body workouts.

Think – butt workouts, leg/thigh workouts, weight loss workouts etc.

However, we can’t ignore the overall shape of the body.

So, there are also workouts for the abs and upper body.

These upper body workouts have an emphasis on

You’ll see some shoulder and upper back workouts to help with this.

Here’s your home workout schedule for the next 10 days.

Do each exercise in sequence as listed.

The 10 Day Home Workout Schedule

Click here to download a printable version of this home workout plan

Mon: Fat Burning Day

  • 20 high knees
  • 5 burpees
  • 20 mountain climbers
  • 5 burpees
  • 20 jumping jacks
  • 5 burpees


Tue: Tiny Waist Day

  • 20 raised arm circles
  • 20 punches
  • 20 raised arm circles
  • 20 punches
  • 20 raised arm circles
  • 20 punches


Wed: Bubble Butt Day

  • 15 squats
  • 20 side kicks (each leg)
  • 15 lunges
  • 20 glute bridges


Thur: Abs Day

  • 30 second elbow plank
  • 30 second 1 leg elbow plank (each leg)
  • 30 second side plank (each side)
  • 30 second up and down plank


Fri: Fat Burning Day

  •  20 jumping jacks
  • 4 twists
  • 20 jumping jacks
  • 4 knee to elbows
  • 20 jumping jacks
  • 4 twists


YAY! You did it! Keep going!

Sat: Rest Day

Sun: Rest Day

Mon: Tiny Waist Day

  • 12 tricep dips
  • 40 punches
  • 12 elbow strikes
  • 40 back fists


Tue: Bubble Butt Day

  • 20 glute bridges
  • 10 single leg bridges (each leg)
  • 12 squats
  • 20 lunges


Wed: Fat Burning Day

  • 30 high knees
  • 3 burpees with jump
  • 30 high knees
  • 3 burpees with jump
  • 30 high knees
  • 3 burpees with jump


After this Home Workout Plan

Like I mentioned earlier, this home workout plan is just a starting point.

It is intended to give you some structure as you delve into a healthier lifestyle.

Once you finish it, you can repeat as frequently as you would like.

Or you can come back and check for the next workout 🙂

PS: sign up for weekly updates so you don’t miss anything.

EXTRA: Full Body Workout Video

Do this workout for extra credit!

Bonus: A few Quick Tips for this Home Workout Plan

If you prefer to exercise without eating first, you can do so.

However, if you prefer to eat before you workout,

  1. Try to schedule your workout about 1 hour after your meal.
  2. Be sure this pre-workout meal includes a good balance of lean protein and carbohydrates.

The carbohydrates will help you workout with greater intensity.

The protein will help your muscles repair and rebuild.

It’s also a good idea to have a light snack after your workout.

Again, make sure this is a good balance of lean protein and carbohydrates.

More on lean protein later.

That’s all I have for now.

Please pin this post and share it on Facebook if you enjoyed it.

If I see there is interest, I will definitely be doing more posts like these.

I want to make sure that whatever I’m putting out there is actually useful to you!

Get The BEST Chapter of My Weight Loss Plan - FREE

I Lost 30lb in 6 Months

We respect your privacy.


  1. I’m so skinny and I want to gain weight. I used to have ok never but I hurt my back and got.lazy and lost my bottom that was the only thing I had and everybody always would say to be so small you have a butt for days lol please help me gain weight and a bottom

    1. Hi Toby – I feel your pain! I’m actually planning to gain a little weight later this year so please definitely subscribe for updates so we can workout together when I start posting my weight gain videos, plans, meals, etc ^_^

      PS: I’m glad your back is better now and you’re able to workout again

    1. Hi Alison – thanks so much for this comment. It’s a really good idea! I’ll definitely look into creating one ASAP!

  2. I’m about to deliever & I want to get back into shape fast . I want to tone up an flatten out my stomach .What do you recommend?

    1. Hi Kimberly – first of all CONGRATULATIONS on making it through the journey of pregnancy. Trust me I’ve been there and so I know it’s not easy. Of course, your Doctor’s recommendation is the most important thing to follow. I can’t really say what you should do but I can share what I did after having my baby 🙂
      For me, my doctor recommended resting and no physical activity for the first 6 weeks so I did that (i did, however, make sure I walked around alot and got in 7000- 10,000 steps a day on my pedometer). This helped tremendously. Once I was clear to workout, I did High Intensity Interval Training (HIIT) about 3 times a week. I also learned to substitute my favorite “bad” foods with healthier alternatives. I have more details in my guide here and also in this blog post. I hope this gives you some helpful direction! Congrats again! I’m so happy for you and my heart is sending you all the good vibes <3

    1. Hi Charne, that’s a GREAT observation. I should have done a better job of explaining that.

      Alot of people think that the best way to get a tiny waist is to exercise their waist. This is wrong.

      Exercising the waist causes the muscles there to grow bigger which leads to a bigger waist (the opposite of what we want).

      To get a “smaller waist”, what you really want to do is create an optical illusion. You want to basically have a slightly wider back and shoulders to balance out your hips, thereby making the waist look smaller.

      Does that make sense? 🙂

  3. Hi! I really want to get in shape fast im really fat, i have huge hips and fat thighs and calves and a fat belly how long will this workout take to help me lose weight and fat and can you please make a diet plan for me which i can follow and lose weight rapidly? Thank you.

  4. And will this workout make my shoulders broader because i dont want that i want the opposite because my shoulders are broad which makes me look wider and fatter please help me! 😭

  5. Hi, I’m so excited to try this work, I’m 46 and have gained a few lbs and I’m having the hardest time getting it off, I eat well for the most part, lean protein and lots of veggies , but I’m really looking for a workout to shed these stubborn lbs any advice

    1. Hi Nia! I feel your pain. It can be so frustrating especially when you’re eating well and fitting in some veggies (you’re way ahead of most people, trust me!). I’m so happy you were able to find this workout plan. It will really help with losing any excess fat you want to get rid off. Although I can’t give specific recommendations because I don’t know your full situation, I’d suggest exploring High Intensity Interval Training (HIIT). It REALLY torches fat. Try this one I have on YouTube to get a taste. With clean eating, HIIT like that video and juuuuust a little patience, your results will be just right around the corner. We’re in this together!

  6. Seems easy!!… Until it’s not! 😂😂 my biggest thing is to embrace sweat.. Its a good thing. I used to hate it! Now I realize its my fat crying while melting off😉

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