Beginner-friendly women’s fitness programs to jumpstart your weight loss journey! This four-day plan, designed by a fitness professional, combines strength training and cardio to boost metabolism and build muscle. It would help if you combine this workout with a healthy diet for the best results. Refined sugar can be a workout waste. It might give you a short burst of energy, but you’ll likely experience a crash that leaves you tired and sluggish. This can hurt your gym performance.
Workout plan for 1 week
Intense 30-minute jump rope workout to get your heart rate up and warm you up for the main event. Alternate 2 minutes of jumping rope with 1 minute of rest. Gradually increase the intensity by jumping for 3 minutes and resting for 30 seconds.
Let’s sculpt those arms and abs with a challenging plank exercise! Get into a high plank position. Quickly bring your right knee towards your right elbow, hold for a beat, and then extend your leg back into a plank. Now, lower yourself into a full push-up, press back up to plank, and repeat the knee tuck with your left side. That’s one rep. Do ten reps on each side, rest for 3 minutes, and repeat for three sets. This will challenge your core and upper body strength!
Workout routine for the week
Treadmill Intervals for Weight Loss
This workout alternates between fast-paced running and rest periods to boost metabolism and burn calories. Here’s how it goes:
Warm-up:Â Begin with a light jog or brisk walk for 5 minutes to get your blood flowing and loosen up your muscles.
Intervals:
- Dash for 2 minutes (comfortably hard but not an all-out sprint).
- Rest for 1 minute by strolling or stepping off the treadmill completely.
- Gradually increase the running time to 3 minutes as you get comfortable.
- Decrease your rest time to 30 seconds after you’ve completed a few cycles at 3 minutes of running.
- Cool down: After your intervals, jog or stroll for 5 minutes to calm your heart rate and allow your body to recover.
Workout plan for week 3rd
Breakdown of the donkey kick exercise with ankle weights:
Equipment:
- Exercise mat
- Ankle weights
- Get in position:
Start on all fours on a mat, hands shoulder-width apart and knees hip-width apart. Engage your core by pulling your belly button towards your spine and tucking your hips slightly forward, creating a gentle curve in your back (similar to a cow pose in yoga).
Lift and pulse:
 Wearing your ankle weights, bend one knee at a 90-degree angle with your foot flat on the mat. Now, keeping your core tight and your back in a neutral position, lift your heel towards the ceiling, pulsing your foot up and down a few times (20 reps).
- Lower and control:
Slowly lower your leg back to the starting position, maintaining a straight line through your hips and knee. Don’t let your working knee touch the mat.
- Hold and pulse at the top:
Hold your leg lifted at the 90-degree angle on the last repetition and perform small pulses with your foot, like pushing the ceiling with your flexed toes (20 reps).
Challenge yourself:
For an extra burn, lower yourself down onto your elbows instead of using your hands for upper body support.
Switch sides:
Repeat the exercise with your other leg (20 lifts, 20 pulses at the top).
Week four workout plan
- Start on all fours: Get your hands and knees on a mat. If you want to make it harder, put on those ankle weights.
- Lift a leg back straight: Keeping your belly button pulled in tight, lift your right leg straight back behind you, with your foot pointed. Lift your left foot slightly off the ground, too.
- Tricep dip: Bend your elbows next to your body, lowering your chest toward the mat in a tricep dip motion. Imagine your upper arms hugging your ribs as you do this.
- Raise back up and pulse: Push yourself to the starting position with your left foot still off the mat. At the top, quickly pulse upwards with your right leg (like a tiny kick). That’s one rep!
- Do 20 reps per leg: Repeat this move 20 times for one set, then switch legs and do 20 more reps on the other side.