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One Month Fitness Program

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

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