{"id":26457,"date":"2021-08-30T20:15:34","date_gmt":"2021-08-30T20:15:34","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=26457"},"modified":"2025-08-29T21:27:16","modified_gmt":"2025-08-29T21:27:16","slug":"10-week-workout-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/","title":{"rendered":"The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#Why_a_10-Week_Workout_Plan\" >Why a 10-Week Workout Plan?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#How_Often_to_Work_Out_for_a_10-Week_Plan_for_Weight_Loss_and_Muscle_Growth\" >How Often to Work Out for a 10-Week Plan for Weight Loss and Muscle Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#Beginner_10-week_Workout_Plan_to_Lose_Weight\" >Beginner 10-week Workout Plan to Lose Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#A_10-Week_Workout_Plan_for_Men_and_Women_for_Muscle_Growth\" >A 10-Week Workout Plan for Men and Women for Muscle Growth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#Can_a_10-week_No-Gym_Workout_Plan_Help_You_Get_Ripped\" >Can a 10-week No-Gym Workout Plan Help You Get Ripped?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#What_are_the_best_home_workouts_for_losing_weight\" >What are the best home workouts for losing weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#Can_you_get_in_shape_in_10_weeks\" >Can you get in shape in 10 weeks?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#Can_I_build_muscle_in_10_weeks\" >Can I build muscle in 10 weeks?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Most workout plans fail because they are either too complicated or too short, which does not give the people who do them enough time to get used to the routines and see results. If you\u2019re looking for a schedule that covers these two things, the 10-week workout plan is for you.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">While it may start simple and easy, over the next 10 weeks, the workouts will increase in intensity and frequency, thereby giving you ample time to lose weight and build strength and muscle.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_a_10-Week_Workout_Plan\"><\/span><b>Why a 10-Week Workout Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to exercise plans, most tend to range anywhere from 30 days\/4-week plans to 6-week workout plans. While there is nothing wrong with this, a 10-week workout plan has one extra benefit that may not be available with these exercise plans.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to seeing results from your workout routine, whether at home exercising or outdoor\/gym workouts, the initial changes to your body are usually seen within the first 4 to 6 weeks. Visible results become apparent after 8 to 12 weeks &#8211; sometimes even up to 16 weeks, particularly if you\u2019re trying to lose belly fat and have a smaller waist circumference (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a36620732\/how-long-does-it-take-to-see-workout-results\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Therefore, a 10-week workout plan is the best option for anyone who is looking to lose weight or gain muscle. With a 10-week timeline, you will already have seen the initial changes and start seeing visible changes by the end of the program.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_week_workout_plan\">start transforming your life now!<\/a><\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4829.png\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_to_Work_Out_for_a_10-Week_Plan_for_Weight_Loss_and_Muscle_Growth\"><\/span><b>How Often to Work Out for a 10-Week Plan for Weight Loss and Muscle Growth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Making the decision to work out already puts you at the front line for weight loss and muscle growth. However, if you\u2019re looking to get actual results, timing also matters.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to lose weight, here are some points you should note:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">World Health Organization<\/span><\/i><span style=\"font-weight: 400;\"> advises that healthy adults should aim to perform 75 minutes of intense exercise or 150 minutes of moderate exercise every week (<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/physical-activity\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention <\/span><\/i><span style=\"font-weight: 400;\">adds to this and further advises that not only should people perform moderately intense exercise sessions for 30 minutes a day, 5 days each week, they should also aim to include an extra 20 minutes of vigorously intense exercise 3 days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/physical_activity\/index.html\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">One study that was published in 2018 suggested that if people are really looking to lose fat, they should aim to double the times suggested by the CDC and WHO (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5929468\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_week_workout_plan\">\u00a0<\/a><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">We suggest that for the first few weeks of the 10-week workout plan for weight loss, you follow the CDC and WHO guidelines. As a beginner, this will allow your body time to gradually build strength and get used to the strain of consistent exercise. You can then start to double the time and intensity of exercise for better and faster results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re looking to gain muscle mass and strength and are using this 10-week <a href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-get-ripped\/\">workout plan to get ripped<\/a>, it\u2019s difficult to say how often you should work out as many factors come into play.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Factors that determine how big and fast your muscles grow include genetics, biological sex, hormones (specifically hormones, estrogen, insulin, and testosterone), diet, training frequency and duration, age, and how well you hydrate (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.cnet.com\/health\/fitness\/why-do-some-people-put-on-muscle-more-easily-than-others\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, some research has found that for more strength gains, a routine that emphasizes heavier weights and lower reps per set is the best way to go (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2015\/10000\/Effects_of_LowvsHigh_Load_Resistance_Training.36.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/pilates-collage-2.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">If your goal is simple muscle hypertrophy, i.e. visibly bigger muscles\/muscle mass, the option of either doing fewer reps with heavier weights or more reps with lighter weights can work. Beginners to building muscle strength and mass are advised to use the \u2018lower weights, higher reps\u2019 formula as this is safer and it is less likely to cause injury (<\/span><a href=\"https:\/\/www.menshealth.com\/uk\/building-muscle\/a44251146\/more-reps-versus-more-weight-muscle-gains\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You should also split your workouts &#8211; training different muscle groups on different days &#8211; and ensure at least a 48-hour break before you train the same muscles again.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/exercise-motivation\/\"><i>How to Turn Exercise Motivation Into Real Actions? <\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Beginner_10-week_Workout_Plan_to_Lose_Weight\"><\/span><b>Beginner 10-week <a href=\"https:\/\/betterme.world\/articles\/8-week-workout-plan-to-lose-weight\/\">Workout Plan to Lose Weight<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you can\u2019t figure out how to make a 10-week workout plan for weight loss, the following plan may help you. It covers all seven days of the week, showing you what to do and which exercises to do to help reach your goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This routine also covers both cardio and weight training, as a combination of these two is the best formula for weight and fat loss (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3544497\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that cardio burns a lot of calories in the moment, while weight training burns calories both during the workout and long after the workout is finished. Weight training also builds muscle, which helps boost your resting metabolism and ensures that you\u2019re constantly burning calories whether exercising or not.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Monday: Full Body Cardio<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Running\/Walking\/Jogging &#8211; 15 minutes<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basic Squats &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\">Jumping Jacks<\/a> &#8211; 2 sets, 30 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Push-Ups &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mountain Climbers &#8211; 2 sets, 45 seconds<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/43.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Tuesday: Upper Body (Arms &amp; Shoulders)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Arm Extensions &#8211; 3 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Triceps Wall Push-Ups &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plank With Shoulder Taps &#8211; 2 sets, 10 taps on each side<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lay Down Push-Ups &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Side Planks &#8211; 30 seconds on each side<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Triceps Dips &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lat Pullovers &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Diamond Push-Ups (can be done on the floor or on the wall)\u00a0 &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Elbow Plank &#8211; 2 sets, 20 to 30 seconds<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/19.png\" \/>\u00a0<\/a><\/p>\n<p style=\"text-align: center;\"><b>Wednesday\u00a0<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Rest day<\/span><\/p>\n<p style=\"text-align: center;\"><b>Thursday: Lower Body (Legs &amp; Glutes)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Wall Sit &#8211; 30 seconds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sumo Squats &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Side Lunges &#8211; 2 sets, 10 reps on each side<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Jump Squats &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Deadlifts &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calf Raises &#8211; 2 sets, 30 seconds each<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High Knee Toe Taps &#8211; 2 sets, 45 seconds<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/05.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Friday &#8211; Core and Abs<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Bicycle Crunches &#8211; 2 sets, 30 seconds each<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dead Bug &#8211; 2 sets, 30 seconds each<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Oblique Dips &#8211; 1 set, 10 on each side<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High Planks &#8211; 1 set, 20 to 30 seconds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reverse Crunches &#8211; 2 sets, 10 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knee To Elbow Planks &#8211; 1 set, 30 seconds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Mountain Climbers &#8211; 2 sets, 45 seconds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Flutter Kicks &#8211; 2 sets, 30 seconds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Knee To Elbow Crunches &#8211; 2 sets, 10 reps per side<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Table-Top Knee Taps &#8211; 1set, 12 reps<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Side Crunches &#8211; 1 set, 10 reps per side<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/33.png\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><b>Saturday<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Rest day<\/span><\/p>\n<p style=\"text-align: center;\"><b>Sunday<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Active rest for full body recovery. You can do yoga, take a walk, go cycling or swimming for 15-45 minutes, or more<\/span><\/p>\n<p style=\"text-align: center;\"><b>Points to note:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This one-week workout can be done over two or even three weeks until your body becomes used to it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to rest for 15 to 30 seconds between each workout set<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your body gets used to these workouts, i.e. you no longer feel as tired or your muscles are not sore, increase the time and\/or sets of the exercise in question.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_week_workout_plan\">Improve your body <\/a> and revamp your life with us!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"A_10-Week_Workout_Plan_for_Men_and_Women_for_Muscle_Growth\"><\/span><b>A 10-Week Workout Plan for Men and Women for Muscle Growth<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If muscle growth is your main goal, this plan may be better suited for you and your goals. Remember that this is just an example and you should feel free to modify the routine to better suit your needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/4813.png\" \/><\/a><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-259\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Day<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Type of workout<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercises<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps\/time<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMonday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChest and back\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBench press\r\nTriceps extension\r\nSeated cable row\r\nTriceps dips\r\nBarbell row\r\nChin-ups\/pull-ups\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\r\n4\r\n3\r\n3\r\n3\r\n3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10\r\n10\r\n12\r\n10\r\n10\r\n10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTuesday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLegs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDumbbell squats\r\nBarbell front squats\r\nDeadlifts\r\nHamstring curls\r\nSeated leg extension\r\nDumbbell side lunges\r\nBulgarian split squats\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\r\n4\r\n3\r\n3\r\n4\r\n3\r\n3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t8 \u2013 10\r\n6\r\n8\r\n12\r\n10\r\n8 each side\r\n10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWednesday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tREST DAY\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tN\/A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tN\/A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tN\/A\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tThursday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tShoulders and arms\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBarbell curls\r\nPress-ups\r\nClose-grip chest press\r\nPike push-ups\r\nChair dips\r\nLateral raises\r\nPull-ups\r\nDumbbell front raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\r\n3\r\n3\r\n3\r\n3\r\n4\r\n3\r\n3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12\r\n10\r\n12\r\n10\r\n10\r\n8 per arm\r\n6 \u2013 8\r\n10\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFriday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCore\/abs\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHigh planks\r\nHanging leg raises\r\nCable crunches\r\nRussian twists\r\nElbow planks\r\nSquats\r\nV-up\r\nReverse crunches\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t3\r\n3\r\n3\r\n \r\n3\r\n3\r\n3\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t30 \u2013 45 seconds\r\n10 -12\r\n10-12\r\n12 \u2013 15\r\n30 \u2013 45 seconds\r\n12 -15\r\n12\r\n15\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSaturday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tACTIVE REST\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCycling\/swimming\/yoga\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Important points to note<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest time between each workout is 30 seconds, but you can increase this to 90 seconds if you feel you need the extra time<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember not to work out the same muscles back-to-back so you can allow them to rest and recover<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full-day rest days are important. Don\u2019t skip them or you\u2019ll risk overtraining.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase the weights, reps and\/or sets as you see fit for the full 10 weeks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add some cardio at the end of your routine. Bodybuilders are infamous for avoiding cardio as it can undo their strength training efforts. However, cardio is important for good health and fat loss.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to go all out when doing cardio. A simple 10-minute <a href=\"https:\/\/betterme.world\/articles\/benefits-of-jump-rope\/\">jump rope<\/a> or run on the treadmill is better than nothing.<\/span><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_week_workout_plan\">\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_a_10-week_No-Gym_Workout_Plan_Help_You_Get_Ripped\"><\/span><b>Can a 10-week No-Gym Workout Plan Help You Get Ripped?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, it can. An important distinction to make is that all workouts, whether with free weights, body weight, or gym equipment, can help you <a href=\"https:\/\/betterme.world\/articles\/how-to-lose-weight-and-gain-muscle\/\">lose weight and gain muscle<\/a>. However, if you want to get super ripped, using weights will give you better results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Can free weights get you as ripped as using gym machines? Yes, they can and several studies have proven this:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 2009, a study by the <\/span><i><span style=\"font-weight: 400;\">Journal of Strength and Conditioning Research <\/span><\/i><span style=\"font-weight: 400;\">revealed that free-weight squats led to 43 percent more muscle activation than when using the Smith machine to do the same exercise (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19855308\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A year later, another study in the same journal compared the muscle activation between a Smith machine bench press and a free-weight bench press. The results showed that the free-weight bench press led to more muscle activation , making it a better workout for upper body muscle development (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20093960\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><i><span style=\"font-weight: 400;\">The Journal of Strength and Conditioning Research<\/span><\/i><span style=\"font-weight: 400;\"> recently published a new study showing that free weights work exceptionally well for developing muscle mass and muscle strength.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In this study, 46 subjects were required to train using free weights or machines for 8 weeks, with each muscle group trained 2-3x\/week with 3-4 sets of 4-10 repetitions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Researchers then measured their muscle thickness, strength, free testosterone, and free cortisol concentrations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the end of the 8 weeks, researchers found that while the men in the free weights group experienced increased testosterone levels compared to the machine groups, when it came to factors such as muscle strength and increased muscle mass, there was no difference in either group(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32358310\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This shows that getting ripped on this 10-week no-gym <a href=\"https:\/\/betterme.world\/articles\/7-day-at-home-workout-plan\/\">home workout plan<\/a> with free weights is a very real and achievable goal.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/motivation-vs-discipline\/\"><i>Motivation vs Discipline: Stop Wasting Your Time On One of Them<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/two-photos-collage-1920x1200-8.png\" \/><\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10_week_workout_plan\">\u00a0<\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_best_home_workouts_for_losing_weight\"><\/span><strong>What are the best home workouts for losing weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The best workout for losing weight at home is one that combines both cardio and strength training. This combination works best as it helps you lose fat while also building muscle, which helps increase your metabolism.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_in_shape_in_10_weeks\"><\/span><strong>Can you get in shape in 10 weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can. As previously mentioned, it takes anything between 8 and 12 weeks (at most 16 weeks) to see actual and tangible results from your workout routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is also important to note that starting weight also plays a huge role in how \u201cin shape\u201d you can get in just 10 weeks. People with less body fat will achieve their goals faster than those with more body fat. However, this shouldn\u2019t discourage you &#8211; keep exercising and you will reach your goal.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_build_muscle_in_10_weeks\"><\/span><strong>Can I build muscle in 10 weeks?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can. As with weight loss, initial results can be noticed as early as 4 to 6 weeks and more visible results by around the 12th week. It\u2019s important to remember that the more strength training you do and the lower your body fat percentage, the sooner you will be able to visibly see muscle mass gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to see faster results, you should incorporate progressive overload into your strength training routine. This act of gradually boosting the intensity will allow your body to continue to adapt to stress and build more muscle over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It also ensures that your muscles are constantly being challenged and therefore, continuously breaking down and repairing themselves, which leads to more muscle mass and strength (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/uk\/fitness\/workouts\/a40218848\/progressive-overload\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=10-Week_Workout_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As previously stated, this 10-week workout plan is a good starting point for anyone who is willing and dedicated enough to change their body and their lifestyle. It\u2019s important to remember that workouts alone will not lead to weight loss or muscle gain &#8211; you must make sure to eat enough (but remain in a calorie deficit) and eat healthily. Hydration is also important.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most workout plans fail because they are either too complicated or too short, which does not give the people who do them enough time to get used to the routines and see results. If you\u2019re looking for a schedule that covers these two things, the 10-week workout plan is for you. While it may start [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":79503,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[45],"class_list":["post-26457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a \u2605 10 WEEK WORKOUT PLAN \u27a4 to help you lose weight or gain muscle? Check out this article for a sample of what such a plan looks like.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a \u2605 10 WEEK WORKOUT PLAN \u27a4 to help you lose weight or gain muscle? Check out this article for a sample of what such a plan looks like.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-08-29T21:27:16+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/The-Ultimate-10-Week-Workout-Plan_-Lose-Weight-And-Get-Shredded-With-These-Simple-Exercises-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293\"},\"headline\":\"The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises\",\"dateModified\":\"2025-08-29T21:27:16+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\"},\"wordCount\":1803,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/The-Ultimate-10-Week-Workout-Plan_-Lose-Weight-And-Get-Shredded-With-These-Simple-Exercises.png\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Most workout plans fail because they are either too complicated or too short, which does not give the people who do them enough time to get used to the routines and see results. If you\u2019re looking for a schedule that covers these two things, the 10-week workout plan is for you.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While it may start simple and easy, over the next 10 weeks, the workouts will increase in intensity and frequency, thereby giving you ample time to lose weight and build strength and muscle.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Why a 10-Week Workout Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to exercise plans, most tend to range anywhere from 30 days\/4-week plans to 6-week workout plans. While there is nothing wrong with this, a 10-week workout plan has one extra benefit that may not be available with these exercise plans.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">When it comes to seeing results from your workout routine, whether at home exercising or outdoor\/gym workouts, the initial changes to your body are usually seen within the first 4 to 6 weeks. Visible results become apparent after 8 to 12 weeks - sometimes even up to 16 weeks, particularly if you\u2019re trying to lose belly fat and have a smaller waist circumference (<\/span><a href=\\\"https:\/\/www.womenshealthmag.com\/fitness\/a36620732\/how-long-does-it-take-to-see-workout-results\/\\\"><span style=\\\"font-weight: 400;\\\">8<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Therefore, a 10-week workout plan is the best option for anyone who is looking to lose weight or gain muscle. With a 10-week timeline, you will already have seen the initial changes and start seeing visible changes by the end of the program.<\/span>\\r\\n\\r\\n<strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips,  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\",\"url\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/\",\"name\":\"The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/The-Ultimate-10-Week-Workout-Plan_-Lose-Weight-And-Get-Shredded-With-These-Simple-Exercises.png\",\"dateModified\":\"2025-08-29T21:27:16+00:00\",\"description\":\"Are you looking for a \u2605 10 WEEK WORKOUT PLAN \u27a4 to help you lose weight or gain muscle? 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Check out this article for a sample of what such a plan looks like.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/","og_locale":"en_US","og_type":"article","og_title":"The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises","og_description":"Are you looking for a \u2605 10 WEEK WORKOUT PLAN \u27a4 to help you lose weight or gain muscle? Check out this article for a sample of what such a plan looks like.","og_url":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-08-29T21:27:16+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/The-Ultimate-10-Week-Workout-Plan_-Lose-Weight-And-Get-Shredded-With-These-Simple-Exercises-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/7100a3394b90d4ed5b5fbddc895cc293"},"headline":"The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises","dateModified":"2025-08-29T21:27:16+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/"},"wordCount":1803,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/The-Ultimate-10-Week-Workout-Plan_-Lose-Weight-And-Get-Shredded-With-These-Simple-Exercises.png","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Most workout plans fail because they are either too complicated or too short, which does not give the people who do them enough time to get used to the routines and see results. If you\u2019re looking for a schedule that covers these two things, the 10-week workout plan is for you.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">While it may start simple and easy, over the next 10 weeks, the workouts will increase in intensity and frequency, thereby giving you ample time to lose weight and build strength and muscle.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Why a 10-Week Workout Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">When it comes to exercise plans, most tend to range anywhere from 30 days\/4-week plans to 6-week workout plans. While there is nothing wrong with this, a 10-week workout plan has one extra benefit that may not be available with these exercise plans.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">When it comes to seeing results from your workout routine, whether at home exercising or outdoor\/gym workouts, the initial changes to your body are usually seen within the first 4 to 6 weeks. Visible results become apparent after 8 to 12 weeks - sometimes even up to 16 weeks, particularly if you\u2019re trying to lose belly fat and have a smaller waist circumference (<\/span><a href=\"https:\/\/www.womenshealthmag.com\/fitness\/a36620732\/how-long-does-it-take-to-see-workout-results\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Therefore, a 10-week workout plan is the best option for anyone who is looking to lose weight or gain muscle. With a 10-week timeline, you will already have seen the initial changes and start seeing visible changes by the end of the program.<\/span>\r\n\r\n<strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips,  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/","url":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/","name":"The Ultimate 10-Week Workout Plan: Lose Weight And Get Shredded With These Simple Exercises - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/10-week-workout-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/The-Ultimate-10-Week-Workout-Plan_-Lose-Weight-And-Get-Shredded-With-These-Simple-Exercises.png","dateModified":"2025-08-29T21:27:16+00:00","description":"Are you looking for a \u2605 10 WEEK WORKOUT PLAN \u27a4 to help you lose weight or gain muscle? 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