Best exercise routine for weight loss
I have been thinking a lot, and decided to share my best exercise routine for weight loss with you.
Make sure that you have consulted your doctor in case you have any kind of illness or muscle sprain or any other fitness or health issues before taking up these workouts.
These workouts do not involve any equipment. These are body weight workouts. At the most you might need a yoga mat. Every day we focus on full body workout (which involves every part of your body).
Note: Follow below instructions to do these exercises:
- Strictly follow the exercise time
- 5 -6 sets of exercises every day
- Repeat each set 3 times [before moving to the next set]
- Try not to stop or lower your pace immediately as your body gets into shock
- Rest and drink water as mentioned in the routine
- You are allowed to rest if you get breathless, feel fatigue or tired
- STRETCH FOR 1-2 MINUTES BEFORE YOU START and AFTER YOU END YOUR EXERCISE
DO NOT GIVE UP. FINISH TILL THE END. YOU WILL END UP BEING HAPPY WHEN YOU SURVIVE.
Monday and Thursday: CARDIO TRAINING
YOU CAN CHECK OUT MY VIDEO SHOWING THE MOVES FOR CARDIO TRAINING.
Today each exercise = 30 seconds
Total time = 23 minutes
SET – 1
1. Jumping Jacks
2. Jack Uppercut
3. Alternate Knee Touch Jumps
SET – 2
4. Cross Jacks
5. Alternate High Knee Jumps
6. Power jumps
Water break and rest for 30 seconds.
SET – 3
7. Squat and then Kick right side [jump slightly while changing between squats and kicks]
8. Squat and then kick left side [jump slightly while changing between squats and kicks]
9. Jumping Spider lunge alternating legs
SET – 4
10. Standing – medicine ball twist [keep jumping throughout the exercise with an imaginary medicine ball between both hands- refer below figure for the moves]
11. Plank jacks
12. Jab twice and alternate with 4 high knee jumps
SET – 5
13. Scissor jacks
14. Wide in and out abs [starting position is plank- you stay in plank with legs wide open and jump in and out maintaining the distance of your legs]
15. Burpee side to side
GOOD JOB AND BE HAPPY. DO STRETCH FOR 1-2 MINUTES.
Tuesday and Friday: POWER UP TRAINING
Today each exercise = 60 seconds
Total time = 45 minutes
SET – 1
1. Jumping Jacks
2. Lunge side to side
3. Downward dog and then alternating leg spider lunge
SET – 2
4. Burpee and then alternating leg Lunge [slightly jump while transitioning between both positions of burpee and lunge]
5. Split lunge [Alternating legs and jump while changing leg positions]
6. Lunge and kick [alternating legs- do not jump between transitions]
Water break and rest for 30 seconds
SET – 3
7. Moving Push-up side to side
8. Push-up regular
9. Rowing push-up
Rest for 10 seconds
SET – 4
10. Knees down push-up
11. Knees down rowing push-up
Rest for 10 seconds
12. Fast power jumps
SET – 5
13. Power jumps alternating with squats [squat for 2 seconds and then power jump]
14. High Jumps alternating with high squat position [fast transition between positions]
15. Squat and high knee oblique [medium speed transition]
GOOD JOB AND BE HAPPY. DO STRETCH FOR 1-2 MINUTES.
Wednesday and Saturday: STRENGTH TRAINING
Today each exercise = 45 seconds
Total time = 35 minutes
SET – 1
1. Jumping Jacks
2. Chest opener scissor jacks
3. Downward dog and then alternating leg spider lunge
4. Lunge side to side
Water break and rest for 30 seconds
SET – 2
4. Diamond jump and Burpee [slightly jump while transitioning between both positions]
Jog for 10 seconds
5. Diamond jumps
6. Power squats
Water break and rest for 30 seconds
SET – 3
7. High knee abs
8. Alternating side wide push-up [slightly move your body towards right and left while doing push-ups]
Rest for 10 seconds
9. Diamond push-up
Rest for 10 seconds
SET – 4
10. Knee-down Diamond push-up
11. Alternating child’s pose and Knee-down diamond push-up [transition between positions with the momentum of your body]
Rest for 10 seconds
12. Jumping jack jabs
SET – 5
13. Alternating leg plyo lunge [jump slightly between when alternating legs]
14. Fast right leg power knee
15. Fast left leg power knee
GOOD JOB AND BE HAPPY. DO STRETCH FOR 1-2 MINUTES.
Sunday:
YOU GET TO REST ON SUNDAYS.
You must be getting excited about being able to stay on your bed and watch TV all day long. But there is no scope for such bed ridden tasks as you are trying to lose weight and especially when you have just started your weight loss program.
So, get moving as much as possible may be go cycle or walk to the nearby shopping center or even go swim if you are a water lover etc. Do every possible interesting activity to ensure weight loss.
Enjoy your workouts for easy weight loss and keep coming back to read more. You can stay fit if you are determined and remember, once you start losing those dirty extra pounds you will love yourself even more.
