Complete Exercise Plan
45-60 minutes daily exercise for maximum fat burn
Weekly Exercise Schedule
Monday - Cardio + Core
- 30 min brisk walking/jogging
- 15 min core exercises
- 5 min stretching
Tuesday - Strength Training
- 20 min upper body exercises
- 20 min lower body exercises
- 10 min cool down
Wednesday - HIIT
- 30 min high-intensity intervals
- 15 min moderate cardio
- 5 min stretching
Thursday - Cardio + Abs
- 30 min cycling/running
- 15 min ab exercises
- 5 min stretching
Friday - Full Body
- 40 min full body workout
- 10 min stretching
Saturday - Active Recovery
- 30 min yoga/light walking
- 20 min stretching
Sunday - Rest Day
- Complete rest or light stretching
- Focus on recovery
Exercise Demonstrations
Essential exercises for weight loss - Jumping jacks, planks, squats, mountain climbers, burpees, and lunges
Cardio and strength training - Walking/jogging, push-ups, bicycle crunches, high knees, tricep dips, and leg raises
Detailed Exercise Instructions
Cardio Exercises (30-40 minutes)
1. Brisk Walking/Jogging
Duration: 30 minutes
How to: Walk at a pace where you can talk but not sing. Gradually increase speed. Maintain good posture with shoulders back.
Benefits: Burns 200-300 calories, improves cardiovascular health
2. Jumping Jacks
Reps: 3 sets of 30 reps
How to: Stand straight, jump while spreading legs and raising arms overhead. Return to starting position.
Benefits: Full body warm-up, burns calories quickly
3. High Knees
Duration: 3 sets of 1 minute
How to: Run in place, bringing knees up to hip level. Keep core engaged and maintain quick pace.
Benefits: Increases heart rate, strengthens legs
Strength Training (20-30 minutes)
4. Squats
Reps: 3 sets of 15 reps
How to: Stand with feet shoulder-width apart. Lower body as if sitting in a chair, keeping knees behind toes. Return to standing.
Benefits: Strengthens legs, glutes, and core
5. Push-ups
Reps: 3 sets of 10-15 reps
How to: Start in plank position. Lower body until chest nearly touches floor. Push back up. (Modify on knees if needed)
Benefits: Builds upper body and core strength
6. Lunges
Reps: 3 sets of 12 reps per leg
How to: Step forward with one leg, lowering hips until both knees are at 90 degrees. Push back to start.
Benefits: Tones legs and improves balance
Core Exercises (10-15 minutes)
7. Plank
Duration: 3 sets of 30-60 seconds
How to: Hold body in straight line from head to heels, supported on forearms and toes. Keep core tight.
Benefits: Strengthens entire core, improves posture
8. Bicycle Crunches
Reps: 3 sets of 20 reps
How to: Lie on back, bring opposite elbow to opposite knee in cycling motion. Keep lower back pressed to floor.
Benefits: Targets obliques and abs
9. Leg Raises
Reps: 3 sets of 15 reps
How to: Lie on back, raise legs to 90 degrees, lower slowly without touching floor. Keep lower back pressed down.
Benefits: Strengthens lower abs
HIIT Exercises (20-30 minutes)
10. Burpees
Reps: 3 sets of 10 reps
How to: From standing, drop to plank, do push-up, jump feet to hands, jump up with arms overhead.
Benefits: Full body workout, maximum calorie burn
11. Mountain Climbers
Duration: 3 sets of 30 seconds
How to: Start in plank position. Alternate bringing knees to chest quickly, like running in place.
Benefits: Cardio + core strength
12. Tricep Dips
Reps: 3 sets of 12 reps
How to: Use chair or bench. Lower body by bending elbows to 90 degrees, push back up.
Benefits: Tones arms and shoulders