Losing weight and muscle strengthening may seem difficult at the same time, but with the right training plan it is completely doable! If you remain consistent, follow a balanced diet and focus on effective exercises, you can lose about 5 kg and feel stronger than a month.
This 7-day training plan is designed to burn fat, tonal muscles and improving overall fitness. It includes a mixture Strength workoutsCardio and active recovery, ensuring that your body receives the best results without moving.
Here’s the plan you need to follow!
Day 1: Workouts for the full body
Start your week with strength training to activate all major muscle groups. Strength training helps to burn calories even after training and create low -fat muscles.
Workout program:
Squats – 3 sets of 12 reps
Push-3 sets of 10 reps
Lines with dumbbells – 3 sets of 12 reps (each hand)
Board content – 3 sets 30 seconds
Dishes – 3 sets of 12 reps (each leg)
Tip: Use moderate weight and maintain good shape to avoid injuries.
Day 2: Workout with high intensity (HIIT) for fat loss
Workout Hiit Great for rapid calorie burning, improving heart health. These short, intense splashes of activity push your metabolism to exceed.
Exercise program: (Complete each 30 seconds, repeat 3 rounds)
Discard squats
Sides
Climber
Jumps fall out
High knees
Tip: Keep your vacation period short (15-20 seconds) to maintain intensity.
(Pic courtesy: istock)
Day 3: Low body strength and basic workout
Strengthening the legs and nuclei helps in total body stability and better fat loss.
Workout program:
Staves – 3 sets of 12 reps
Bulgarian separated squats – 3 sets of 10 reps (each leg)
Glaw Bridges – 3 sets of 15 reps
Russian turns – 3 sets of 20 reps
Swearing legs – 3 sets of 12 reps
Tip: Turn your core in every movement for better balance and results.
Day 4: Active work on recovery and mobility
Your muscles need time to recover. Instead of skipping the exercises, choose a low impact movement to avoid rigidity and promote circulation.
Workout program:
Fast walking – 30 minutes
Rubbing – 10 minutes
Yoga (down dog, baby posture, cat) -15 minutes
Tip: Moisturize well and focus on deep breathing.
Day 5: The strength and endurance of the upper body
Building the strength of the upper body increases metabolism and improves posture.
Workout program:
Shore
Pull-ups or Lat-Puldown-3 sets of 10 reps
Shoulder Press – 3 sets of 12 reps
Bicepon curls – 3 sets of 12 reps
TRICEP DIPS – 3 sets of 12 reps
Tip: Support controlled movements to activate the muscle as much as possible.
Day 6: Cardio and Basic Blaster
A combination of cardio and Main workoutS will help burn additional calories by improving muscle endurance.
Workout program:
Running either riding a bike – 30 minutes
Dip the rope – 3 sets of 1 minute
Side boards – 3 sets 30 seconds to the side
Cycling crunching – 3 sets of 20 reps
Visha Knee skins – 3 sets of 12 reps
Tip: Select the lesson you like to make the cardio more interesting.
Day 7: Workout and recovery full body
The last day combines strength and mobility to increase fat loss and muscle tone.
Workout program:
Kettlebells – 3 sets of 12 reps
Weight squats – 3 sets of 15 reps
Strings of strip resistance – 3 sets of 12 reps
Boards to push-3 sets with 10 reps
Rental and foam stretching – 10 minutes
Tip: Complete the light stretching to improve flexibility and reduce tenderness.
