Monday: Cardio Kickstart – Activity: 30 minutes of jogging or brisk walking. – Focus: Start the week with a moderate-intensity cardio session to boost your metabolism and set a positive tone for the week.
Tuesday: Strength Training – Activity: Circuit training including exercises like squats, push-ups, lunges, and dumbbell rows. – Focus: Build muscle to enhance basal metabolic rate (BMR), which increases calorie burn even at rest.
Wednesday: High-Intensity Interval Training – Activity: 20 minutes of HIIT, alternating between high-intensity exercises (like sprinting or jumping jacks) and low-intensity exercises (like walking). – Focus: Burn a high number of calories in a short amount of time and create an afterburn effect (increased calorie burn even after the workout).
Thursday: Yoga or Pilates – Activity: Attend a yoga or Pilates class for 1 hour. – Focus: Focus on flexibility, core strength, and mental relaxation which can help with muscle recovery and reduce stress-related eating.
Friday: Full-Body Strength Training – Activity: Weight lifting focusing on major muscle groups with exercises like deadlifts, bench presses, and pull-ups. – Focus: Increase muscle mass to improve overall metabolic rate and enhance functional strength.
Saturday: Fun Activity Day – Activity: Engage in a fun physical activity like cycling, swimming, or playing a sport (e.g., tennis, soccer). – Focus: Keep the workout enjoyable and less structured to maintain motivation and burn calories without feeling like it’s a workout.
Sunday: Active Recovery – Activity: Light activity such as a leisurely walk in the park, a gentle swim, or a restorative yoga session. – Focus: Allow your body to recover while still staying active to avoid losing momentum.