Repeat this plan for 4-6 weeks, then begin a new workout plan.Stay hydrated! If you’re bored with plain water, try adding fruit to your water bottle.Eat a healthy diet and take time to meal plan and meal prep for best results.Get adequate sleep and take time to establish a healthy bedtime routine for great sleep.Here are some things to also pay attention to as you do these weight loss home workouts: To really get the most out of this workout plan, you’ll need to make sure you’re not just working out, but you’re paying attention to your health in other ways as well. Ready to start? Read on for the workouts and our fitness tips! Tips to make this 7 day home workout plan for weight loss even more effective (We really love our adjustable Bowflex dumbbells, but you could use any weights you like!) Our workouts only require a set of dumbbells and an exercise band and will take 30 minutes or less for each workout. What equipment do I need for this at home workout plan? We created this 7-day home workout plan for weight loss that is easy to follow and modify, and will help you build strength, cardiovascular fitness, as well as lose fat. You can still get your workouts in and make time for weight loss workouts! But sometimes getting to the gym isn’t an option, especially if you’re super busy or your work schedule varies.
Working out is essential for our health and a key ingredient in a balanced weight loss routine.
Weight loss at home workout plan full#
Your bod will thank you.Lose weight and get fit at home with our 7 day workout plan for weight loss! This plan includes a full week of workouts and a printable workout guide! If you still want to get in some movement on rest days (more power to you), consider devoting them to stretching or gentle yoga. Doing the same exercises day after day can suppress recovery and cause you to actually lose muscle over time. It might sound counterintuitive, but resting up can lead to major gains in your fitness routine. If you’re not sure what’s right for you, chat with a personal trainer. To prevent your bod from reaching a muscle-building plateau, either make your routine harder or mix it up by adding weight or changing up the sets/reps. When that happens, your progress can stagnate. According to a 2016 study, maxing out muscle growth requires at least 2 days per week of strength training.Īfter a while, your body may get used to the routine. To max out muscle gains, you’ll need to whip out the weights at least 3 days a week. Strength training for muscle gain: 3 days a week Focus on short, high intensity sessions (think 25 minutes of HIIT). Give your muscles time to recover at least 2 days a week.Ģ–3 days a week strength training (full body) + 2 days cardioģ–4 days a week strength training (split into upper and lower body) + 3 days cardioĤ–5 days a week strength straining + 3 days cardio (recommended: 3 days on, 1 day off) No matter how stoked you are about your #fitness goals, your bod needs a break now and then. Here are some more basic exercises to try: Some ideas:ĭon’t worry if you don’t have any equipment or don’t know all the moves - your own body weight and anything you remember from high school gym class can help you get fit. For best results, include full-body workouts that use compound exercises (those that work multiple muscles at once). Shoot for 2 to 3 days a week of strength training. Strength training for weight loss: 2 to 3 days a week If you want to lose weight, consider a combo of at least 2 days of moderate activity and 2 days of vigorous activity.
Whether it’s swimming, biking, running, or hiking, choose a cardio activity that works best for you.Īccording to the CDC, aim to do either 30 minutes of moderate-intensity cardio at least 5 days a week (150 minutes total per week) or at least 25 minutes of vigorous aerobic activity 3 days a week (75 minutes total per week).īut that’s just for basic health.
30 min moderate cardio and full-body workout
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