1. Weight Loss Program
The goal is to weight loss while maintaining lean muscle mass through a combination of cardio, strength training, and a calorie-deficit diet.
Workout Plan (4 Days/Week):
Day 1: Full-Body Strength & Cardio
- Warm-up: 5 min brisk walk or jump rope
- Circuit (3 rounds):
- Squats: 12 reps
- Push-ups: 12 reps
- Lunges: 10 reps (each leg)
- Plank: 30 seconds
- Jumping jacks: 1 min
- Cool-down: 5 min stretch
Day 2: Cardio + Core
- Warm-up: 5 min jogging
- 30 min steady-state cardio (brisk walking, cycling, or swimming)
- Core Circuit (3 rounds):
- Plank: 30 seconds
- Bicycle crunches: 15 reps
- Russian twists: 20 reps
- Leg raises: 12 reps
Day 3: Active Recovery (Walk or Yoga)
Day 4: HIIT Workout (High-Intensity Interval Training)
- Warm-up: 5 min jog or dynamic stretching
- 20 min HIIT (40 sec work, 20 sec rest):
- Burpees
- Mountain climbers
- High knees
- Jump squats
Day 5: Lower Body Strength
- Warm-up: 5 min jog
- Circuit (3 rounds):
- Deadlifts: 12 reps
- Step-ups: 10 reps (each leg)
- Glute bridges: 15 reps
- Side lunges: 10 reps (each leg)
Day 6: Upper Body Strength
- Warm-up: 5 min jump rope
- Circuit (3 rounds):
- Dumbbell shoulder press: 12 reps
- Bent-over rows: 12 reps
- Tricep dips: 12 reps
- Bicep curls: 12 reps
Day 7: Rest Day
Diet Plan:
- Breakfast: Oatmeal with berries, chia seeds, and almonds
- Snack: Greek yogurt with honey and walnuts
- Lunch: Grilled chicken salad with mixed greens, avocado, and olive oil
- Snack: Apple slices with almond butter
- Dinner: Baked salmon, steamed broccoli, and quinoa