A Simple Workout Plan for Weight Loss Over One Month

Hello everyone!

Excited for our one-month workout plan? Let’s get started!

Week 1

Image by Li Sun via Pexels

Week  1

Check here and here

Week 2

Day 1

Find details here

Day 2

Focus on lower body and abs with a circuit of 4 rounds including various exercises.

Pre/post-workout stretches:-

1. Glute stretch: 10 seconds, 4 reps each side
2. Toe touchers: 10 reps, 2 sets
3. Crossover reverse lunge: 10 reps each side
4. Superman exercise: 3 seconds, 5 reps

Warm-up:

1. Jumping jacks: 60 reps, 30 seconds rest
2. Lateral hops: 60 reps, 30 seconds rest

Circuit

1. Dumbbell squat: 20 reps
2. Dumbbell lunges: 15 reps each leg
3. Dumbbell calf raises: 30 full reps or 60 half reps (see link for demonstration)

If you experience ankle pain during full reps, switch to half reps. Complete all 4 circuits for optimal results.

Take a 1-minute break between exercises and a 3-minute break between circuits. The entire session should last around 40 minutes.

Same pre and post-workout stretches apply for this routine.

Day 3

For Gym-goers – Engage in moderate-intensity cardio for 20 minutes like walking on a treadmill or elliptical.

Image by Andrea Piacquadio via Pexels

For Home Exercisers – Take a brisk walk in the park or do step-ups at home.

Ensure your cardio intensity allows you to talk while exercising. If it’s too strenuous, reduce the pace.

Day 4

Repeat routine from Week 2 day 1. Details found here

Day 5

Repeat Week 2 day 2 routine.

Day 6

Repeat Week 2 day 3 exercises.

Day 7

Rest day

Week 2 is complete. Week 3 mirrors week 1. Find it here.

Week 4 follows the Week 2 routine.

Upon completing the four weeks, you should notice decreased body fat and weight loss, leading to increased energy and fitness.

Maintain a consistent diet and sleep schedule for optimal results. Looking forward to your progress!

You might also be interested in:

• IWB 1 Month 4 Kgs Weight Loss : Diet Plan Week 3
• IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 2 Part 1
• How Can Gratitude Help In Weight Loss
• IWB 1 Month 4 Kgs Weight Loss: Diet Plan Day 12,13 and 14
• IWB 1 Month 4 Kgs Weight Loss: Diet Plan Day 10 and Day 11

Featured Image by Karolina Grabowska via Pexels