Losing weight at the same time and building muscle strength may seem challenging, but with the right workout plan, it is completely notable! If you remain consistent, follow a balanced diet, and focus on effective exercise, you can lose about 5 kg and feel strong even in just one month.
This 7-day workout plan is designed to burn tone muscles and improve overall fitness. It contains mixture strength trainingCardio, and active recovery, ensuring that your body gets the best results without overtrening.
Here is the plan you need to follow!
Day 1: Full-body power training
Start your week with strength training to activate all major muscle groups. Strength training helps in burning calories even after training workouts and forms a lean muscle.
Workout Routine:
Squats – 3 sets of 12 representatives
3 sets of push-up-10 representatives
Dambal Lines – 3 sets of 12 representatives (each hand)
Planck hold – 3 sets of 30 seconds
Lungs – 3 sets of 12 representatives (each leg)
Tip: Use medium weight and maintain good form to avoid injury.
Day 2: High-spurning interval training (HIIT) for fat loss (HIIT)
Hiit workout Calorie is excellent to burn calories quickly while improving heart health. These small, rapid burst of activity pushed your metabolism into the overdrive.
Workout Routine: (Perform each performing for 30 seconds, repeat 3 rounds)
Jump squats
Burpees
Mountain climbers
Jumping lungs
Above knee
Tip: Keep comfort duration (15-20 seconds) to maintain intensity.
(Pic courtesy: istock)
Day 3: Low body strength and core workout
Strengthening your feet and core helps in the stability of the overall body and better fat loss.
Workout Routine:
Dalift – 3 sets of 12 representatives
Bulgarian partition squats – 3 sets of 10 representatives (each leg)
Glut Bridge – 3 sets of 15 representatives
Russian twist – 3 sets of 20 representatives
Hanging leg rises – 3 sets of 12 representatives
Tip: Attach your core in every movement for better balance and results.
Day 4: Active Recovery and Mobility Work
Your muscles need time to recover. Instead of releasing exercise, choose a low -impact movement to avoid rigidity and promote blood circulation.
Workout Routine:
Fast walk – 30 minutes
Stretching – 10 minutes
Yoga (Dog, baby currency, cat-gay)-15 minutes
Tip: Hydrate well and focus on deep breathing.
Day 5: The strength and endurance of the upper body
The creation of the strength of the upper body increases metabolism and improves posture.
Workout Routine:
Bench Press or Dambal Press – 3 sets of 12 representatives
3 sets of bridge-up or late Puldown-10 representative
Shoulder Press – 3 sets of 12 representatives
Bicep curl – 3 sets of 12 representatives
Tricup Dips – 3 sets of 12 reps
Tip: Maintain controlled movements to maximize muscle activity.
Day 6: Cardio and Core Blaster
Cardio mixture and Core workoutThe S muscle will help in burning excess calories while improving endurance.
Workout Routine:
Running or Cycling – 30 minutes
Rope jump – 3 sets of 1 minute
Side Planck – 3 set 30 seconds per side
Cycle Crunchs – 3 sets of 20 representatives
Hanging knee tuck – 3 sets of 12 representatives
Tip: Choose an activity you enjoy to make cardio more fun.
Day 7: Full body workout and recovery
The last day combines strength and mobility to increase fat loss and muscle tone.
Workout Routine:
Katelbel swing – 3 sets of 12 representatives
Bodyweight Squats – 3 sets of 15 representatives
Resistance band rows – 3 sets of 12 representatives
3 sets of plank-10 representatives to push-up
Foam rolling and stretching – 10 minutes
Tip: End with light stretching to improve flexibility and reduce agony.
