Extra tips
Drink plenty of pure or infused water. Determine what time of the day works best for your workout. Pick the start day as well.
- 20 squats
- 15-second plank
- 25 crunches
- 35 jumping jacks
- 15 lunges
- 25 second wall-sit
- 10 sit-ups
- 10 butt-kicks
- 5 push-ups
Tuesday
- 10 squats
- 30-second plank
- 20 crunches
- 10 jumping jacks
- 25 lunges
- 45-second wall-sit
- 35 sit-ups
- 20 butt-kicks
- 10 push ups
Wednesday
- 15 squats
- 40-second plank
- 30 crunches
- 50 jumping jacks
- 25 lunges
- 35-second wall-sit
- 30 sit-ups
- 25 butt-kicks
- 10 push-ups
Thursday
- 35 squats
- 30-second plank
- 20 crunches
- 25 jumping jacks
- 15 lunges
- 60-sec wall-sit
- 50 sit-ups
- 35 butt-kicks
- 20 push-ups
Friday
- 25 squats
- 60-sec. plank
- 30 crunches
- 55jumping jacks
- 60lunges
- 45-sec. wall-sits
- 40 sit-ups
- 50 butt-kicks
- 30 push-ups
Saturday and Sunday are rest days.
Cardio per week
1st– Thirty sec. sprint and thirty sec. jog /5x;
2nd– 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;
2nd– 35 sec. sprint and 45 sec. jog /6x;
3rd-45 sec. sprint and 1 min. jog /7x;
4th-50 sec. sprint and 45 sec. jog /8x;
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x
5th-55 sec. sprint and 30 sec. jog /7x;
6th-1 min. sprint and 45 sec. jog /6x;
7th-65 sec. sprint and 1 min. jog /5x;
8th-70 sec. sprint and 45 sec. jog /6x;
9th-75 sec. sprint and 30 sec. jog / 7x;
10th-80 sec. sprint and 45 sec. jog /8x
How much do you have to exercise to lose weight?
Your training should last for 45 minutes to 1 hour. However, this depends on the pounds you try to lose. Introduce healthy dietary changes, reduce bloating, and melt those excess pounds. Try to exercise for more than 3 hours per week if you need to lose weight using moderate intensity workout. If you burn calories, you may get the minimum of 150 minutes per week. Beginners should start with 50 minutes, and gradually build that time until they get to 200 minutes.
Source: http://healthteamadvisor.com
