Your office work or household chores may be the reasons why you are a weekend warrior. But if you can dedicate some time to a fitness routine, don’t randomly pick one exercise. It is certainly not an effective way of losing weight. You need a proper weight loss workout schedule that you can follow every single day. Running, walking, and swimming are all great ways to lose weight. But when you come up with a seven-day weight loss workout plan, make sure to include aerobic activities, strength training and yoga. Doing different exercises every day is an effective way to drop pounds. It is also a way to make sure your workout schedule does not get monotonous.
Physical activity can help to lose weight, but you may need up to 60 minutes per day if you rely only on exercise for weight loss, according to the American Diabetes Association. “Following a disciplined fitness routine can help shed extra kilos, and also prevent weight gain. However, you must be careful not to over exercise, which can affect the body,” says fitness expert Aman Puri.
Also, make sure to lose weight at a gradual, and steady pace. People who lose about 1 to 2 pounds (0.45 kilogram to 1 kg) a week are more likely to keep the weight off than those who drop pounds quickly, as per the US Centers for Disease Control and Prevention.
You may include moderate aerobic activities over vigorous ones since the former is more sustainable with a continuous exercise routine for weight loss. “These include brisk walking, and running. However, these should be combined with strength training for maximum benefit,” says the expert. One day of yoga a week is also recommended since it improves metabolism, which is crucial for weight loss.
Here’s a seven-day weight loss schedule you can consider:
Squats
Lunges
“You can go for cycling or running for 30 minutes and a core exercise like planks for weight loss,” suggests Puri.
Planks
Incline push-ups
Dumbbell chest press
Bicycle crunch
Vertical leg crunch
Reverse crunches
Jump squats
Make yoga part of your seven-day weight loss workout plan. “You can do bridge pose along with deep breathing exercises,” says Puri
“Do these exercises for weight loss after 10 minutes of stretching as part of your warm-up exercise,” says Puri.
Consistently exercising for a longer duration of time is recommended if you want to lose weight in a week. So, follow the seven-day weight loss workout plan, but make sure to eat healthy and sleep well too.
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