This mini-plan for both men and women can help you lose weight and gain muscle mass. What is best about it is that it can be done in the commodity of your home and you do not need to visit the gym nor use any special equipment.

Make sure you drink lots of water and find a proper time to exercise on a daily basis.

To lose weight, you should exercise from 45-60 minutes every day. If you are a beginner, start with a 50-minute workout, and gradually increase up to 200 minutes. Along with this workout plan practice some healthy diet in order to fight bloating and stay healthy.

This is the 10-week plan you need to follow:

Monday:

Twenty squats; twenty-five-second wall-sit;  fifteen seconds plank; five push-ups; thirty-five jumping jacks; twenty-five crunches; fifteen lunges; ten sit-ups; and ten butt-kicks

Tuesday:

Ten squats; twenty crunches; ten jumping jacks; ten push- ups; twenty-five lunges; thirty-five sit-ups; forty-five-second wall-sit; thirty seconds plank; twenty butt-kicks

Wednesday:

Fifteen squats; thirty sit-ups; thirty crunches; thirty five-second wall-sit; fifty jumping jacks; twenty-five butt-kicks; twenty-five lunges; forty-second plank; and ten push-ups

Thursday:

Thirty-five squats; twenty crunches; fifteen lunges; thirty seconds plank; fifty sit-ups; sixty-seconds wall-sit; thirty-five butt-kicks; twenty-five jumping jacks; and twenty push-ups

Friday:

Twenty-five squats; forty sit-ups;  sixty-second plank; thirty push-ups; thirty crunches; sixty lunges; fifty-five jumping jacks; 45-second wall-sits; fifty butt-kicks

You should rest during the weekend.

Weekly plan for cardio workout:

1. 30-second sprint, 30-second jog (5x)
2. 35-second sprint, 45-second jog (6x)
3. 45-second sprint, 60-second jog (7x)
4. 50-second sprint, 45-second jog (8x)
5. 55-second sprint, 30-second jog (7x)
6. 60-second sprint, 45-second jog (6x)
7. 65-second sprint, 60-second jog (5x)
8. 70-second sprint, 45-second jog (6x)
9. 75-second sprint, 30-second jog (7x)
10. 80-second sprint, 45-second jog (8x)

Sources and References:
themilitarydietplan.com
healthteamadvisor.com