This program will help both men and women lose weight and increase muscle mass. The best thing about it is that you do not have to leave your home and to go to the gym. In addition, special equipment is also not necessary. First, make sure that you drink enough water every day and you have at least 45-60 minutes of free time. If this is all right, start exercising from 50 minutes. Then, increase your workout for about 200 minutes. Come to this gradually! Do not forget about healthy eating. Your workout plan is the following:

Monday: 10 squats without taking a stop; 25 seconds of sitting at the wall; 15 seconds of Plank; 5 push-ups; 35 jumps from the positions: legs together, arms down, legs are spread, arms up; Twisting in the supine position; 15 lunges; 10 times abdominal crunches; 10 seconds running on the spot.

Tuesday: 10 squats without taking a stop; Twisting in lying position; 10 jumps from the positions: legs together, arms down, legs are spread, arms up; 10 push-ups; 25 lunges; 35 times abdominal crunches; 45 seconds of sitting at the wall; 30 seconds of Plank; 20 seconds of running on the spot.

Wednesday: 15 squats without lifting the stop; 30 times abdominal crunches; 30 twists in the supine position; 35 seconds of sitting at the wall; 50 jumps from the positions: legs together, arms down, legs are spread, arms up; 25 seconds of running on the spot; 25 lunges; 40 seconds of Plank; 10 push-ups.

Thursday: 35 squats without lifting the stop; Twisting in lying position; 50 lunges; 30 seconds of Plank; 50 times abdominal crunches; 60 seconds of sitting at the wall; 35 lunges; 25 from the positions: legs together, arms down, legs are spread, arms up; 20 push-ups.

Friday: 25 squats without lifting the stop; 40 times abdominal crunches; 60 seconds of Plank; 30 twists in the supine position; 60 lunges; 55 jumps from the positions: legs together, arms down, legs are spread, arms up; 45 seconds of sitting at the wall; 50 seconds of running on the spot.

READ MORE: A workout plan for 35-year-old women

#1. Squats

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#2. Plank

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#3. Crunches

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#4. Lunges

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#5. Push-ups

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