This 8-week fat loss workout plan is designed for beginners and focuses on increasing strength, increasing cardiovascular fitness and burning fat. Includes grassroots practices, and principles. Aim to work out 4-5 days a week with rest days for recovery. Before starting, make sure you warm up with 5-10 minutes of global cardio, such as brisk walking or cycling, and finish the session with a cool-down and stretching.
Weeks 1-2: Building a Foundation
Focus: Establish a routine, learn lessons and build endurance.
Frequency: 4 days a week (2 strength, 2 cardio).
Day 1: Full body strength
Squats: 3 sets of 12
Push-ups (modified as needed): 3 sets of 10 reps
Dumbbell Rows: 3 sets of 12 reps
Rack: 3 x 20 seconds
Day 2: Cardio (Low-Intensity Steady State - LISS)
30 minutes of brisk walking, cycling or jogging.
Day 3: Rest or active recovery
High stretching, yoga or of course walking.
Day 4: Low energy
Lunges: 3 sets of 10 legs
Glute Bridge: 3 sets of 12 reps
Calf Raises: 3 sets of 15 reps
Russian Twist: Numbers 15 pointers 3 sets
Day 5: Cardio (Interval Teacher)
5 minute warm-up (brisk walking)
1-min fast, 2-min slow x 8 rounds
5 minute cool-down.
Days 6-7: Rest or active recovery
Gentle stretching exercises.
3-4: Increase intensity in weeks
Focus: Increasing political leadership and tenure.
Frequency: 5 days a week (3 strength, 2 cardio).
Day 1: Energy is energy
Dumbbell Shoulder Press: 3 sets of 12 reps
Bicep curls: 3 sets of 12 reps
Tricep Dips: Three sets of 10
Side Plank: No. 3 x 20 seconds
Day 2: Cardio (LISS)
35 minutes of brisk walking or cycling.
Day 3: Center Strength
Goblet Squats: 3 sets of 12
Step-up: 3 sets of 10 hearts available
Leg curls (using a resistance band): 3 sets of 15 reps
Sail Crunches: 3 sets of 15 targets per symbol
Day 4: Cardio (HIIT)
5 minute warm-up
30 second sprint, 1-minute walk x 10 rounds
5 minute cool-down.
Day 5: Full Body Circuit
Circuit: Squat, push-up, row, plank (45 seconds each, 15 seconds rest between exercises)
Click circuit 3 repeatedly.
Days 6-7: Rest or active recovery
Weeks 5-6: Progression and Endurance
Focus: Add intensity to energy drive and expand employment.
Frequency: 5 days a week (3 strength, 2 cardio).
Day 1: Full body strength
Deadlift: 3 sets of 12 reps
Dumbbell Chest Press: 3 sets of 10 reps
Bent Rows: 3 sets of 12 devices
Plank push-ups: 3 sets of 10 reps
Day 2: Cardio (LISS)
40 minutes of high jogging or brisk walking.
Day 3: Center Strength
Bulgarian Split School: 3 sets of 10 goals per leg
Single-Leg Deadlift: 3 sets of 12 reps
Side lunges: 3 sets of 12 targets per no
Leg raises: 3 sets of 15
Day 4: Cardio (HIIT)
5 minute warm-up
20 second sprint, 10 second rest x 15 rounds
5 minute cool-down.
Day 5: Core and cardio circuit
Mountain climber: 3 sets of 30 seconds
Plank Jack: 3 sets of 20 seconds
Sail Crunches: 3 sets of 20 targets per symbol.
Days 6-7: Rest or active recovery
Weeks 7-8: Phase Words
Focus: Adjust effort, lift heavy and push cardio limits.
Frequency: 5 days a week (3 strength, 2 cardio).
Day 1: Power off with heavy
Improve for shoulder presses, bicep curls, tricep dips
Add or set where possible.
Day 2: Cardio (Long Lies)
45 minutes of brisk walking or cycling.
Day 3: Body with intensity
Add plyometrics: jump squat, jump lunge.
Increase band strength quickly.
Day 4: Cardio (Advanced HIIT)
10-second sprint, 20-second walk x 20 rounds.
Add inline if trade matches.
Day 5: Full Body Strength Circuit
Mix and match the previous week for 45 seconds, marking circuits 4 times.
Days 6-7: Rest or active recovery
Tips for Desire:
Development: Work out with a balanced diet rich in protein, vegetables, healthy fats and whole grains.
Hydration: Drink codeinelic water.
Pace: Plan procedures and pace yourself each week.
Listen to you: Take the necessary effort and argue based on your tone.
In 8 Weeks of Strength, you'll build stronger fitness, shed fat and gain endurance. Adding, moving more progress Keep progressing by following your cardio routine!
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