James
Want to lose weight but don’t know which exercise to do? We’ve got a list just for you!
Read this blog to find out the best exercises to do throughout the week. A word of advice: follow this plan along with a healthy, low-calorie diet for maximum benefits.
Day 1: Full-Body Strength and Short Cardio
Head into the week with a full-body workout, doing 3 sets of these exercise repetitions:
- 12 squats
- 8 to 12 push-ups
- 15 glute bridges
- 12 dumbbell rows
- 10 shoulder presses
- 30-second plank
Day 2: Cardio Workouts
Cardio helps accelerate calorie expenditure. How to know that you are doing your cardio right? It should increase your heart rate but without completely exhausting you; you should still be able to talk. It is best to take a light energising meal before doing cardio because you need energy to do it. Your options are simple, like the best oats for weight loss with yoghurt, fruit, a small protein shake, a protein bar, or anything with low calories!
You can try these workouts:
- 30- to 40-minute brisk walk
- Cycling
- Swimming
- Jogging
- Dance workout
Day 3: Train Your Lower Body
Training your lower body helps improve balance and posture. You train your legs and glutes with 3 sets of these moves
- 12 bodyweight or goblet squats
- 10 reverse lunges
- 10 deadlifts
- 10 step-ups
Day 4: Light Exercises
Save this day for recovery. Also do some light exercises that day to help improve blood circulation and keep the momentum of your workout. You can do these exercises on this day:
- Yoga
- Stretching
- 30-minute walk
Day 5: Train Upper Body
Focus on training your upper body this day with resistance exercises that’ll help strengthen your core and arms.
Try 3 sets of these exercises:
- 12 push-ups
- 12 dumbbell rows
- 10 shoulder presses
- 12 bicep curls
- triceps extensions
- 30 side plank
Day 6: Cardio Challenge
Make this one slightly more challenging.
Try 30 minutes of intervals with these:
- 5 minutes: Easy warm-up
- 2 minutes: Brisk pace
- 1 minute: Faster pace
Day 7: Focus on Recovery
You deserve a proper break after six days of movement. However, if you don’t feel like staying completely inactive, you can keep it light with any of these:
Day 7 is dedicated to recovery, giving your body time to rest and adapt after a week of exercise. Choose gentle activities such as walking, light stretching, yoga, or mobility exercises to keep your body moving without adding excessive strain. Prioritize hydration, balanced meals, and quality sleep to support muscle recovery and overall well-being. Recovery is an essential part of a sustainable fitness routine because it helps reduce fatigue and prepares you for the next week of training. Listen to your body and avoid intense workouts if you feel unusually sore or exhausted. A well-planned recovery day can help you stay consistent, energized, and motivated while working toward your weight-loss and fitness goals.
- A relaxed walk
- Gentle stretching
- Light yoga
To Sum Up
You can make your own 7-day exercise plan for weight loss by using this plan as a reference and doing a mix of resistance workouts, cardio, and bodyweight training. Don’t forget to add a calorie-deficit yet balanced diet to it. If you’re working out for the first time, go a bit easy, give your body enough rest while staying active, and eat healthy meals with foods like oats, fruits, vegetables, yoghurt, and lean protein. Finally, be consistent for the plan to actually work!
