This mini-plan for both men and women can help you lose weight and gain muscle mass. What is best about it is that it can be done in the commodity of your home and you do not need to visit the gym nor use any special equipment.
Make sure you drink lots of water and find a proper time to exercise on a daily basis.
To lose weight, you should exercise from 45-60 minutes every day. If you are a beginner, start with a 50-minute workout, and gradually increase up to 200 minutes. Along with this workout plan practice some healthy diet in order to fight bloating and stay healthy.
This is the 10-week plan you need to follow:
Fifteen seconds plank
Thirty-five jumping jacks
Ten jumping jacks
Ten push- ups
Thirty seconds plank
Thirty five-second wall-sit
Fifty jumping jacks
Thirty seconds plank
Twenty-five jumping jacks
Fifty-five jumping jacks
On the weekend, rest and refuel your energy by eating plenty of raw foods.
Plus, here’s a breakdown of how the cardio component of your workout evolves week-by-week.
1st week: 30-second sprint and 30-seconds jog, 5 times per week
2nd week: 35-second sprint and 45-second jog, 6 times per week
3rd week: 45-second sprint and 1-minute jog, 7 times per week
4th week: 50-second sprint and 45-second jog, 8 times per week
5th week: 55-second sprint and 30-second jog, 7 times per week
6th week: 1-minute sprint and 45-second jog, 6 times per week
7th week: 65-second sprint and 1-minute jog, 5 times per week
8th week: 70-second sprint and 45-second jog, 6 times per week
9th week: 75-second sprint and 30-second jog, 7 times per week
10th week: 80-second sprint and 45-second jog, 8 times per week
How much exercise is enough to lose weight?
Ideally, your workouts should last from 45 minutes to 1 hour, but don’t get too attached to this – find out what works best for you and your goals and stick to it. If you have a lot of excess fat, feel free to up the volume and intensity to optimize your body’s fat-burning ability. Always schedule your workouts ahead so that you don’t skip a single one.
Remember, perfect bodies are the result of hard effort, dedication and a proper training plan. Now that you’re equipped with the right tools, start building your dream physique and watch your confidence grow!