Losing weight and building muscle strength at the same time might sound challenging, but with the right workout plan, it’s completely doable! If you stay consistent, follow a balanced diet, and focus on effective exercises, you can lose around 5 kgs and also feel stronger in just a month.
This 7-day workout plan is designed to burn fat, tone muscles, and improve overall fitness. It includes a mix of strength training, cardio, and active recovery, ensuring that your body gets the best results without overtraining.
Here’s the plan that you need to follow!
Day 1: Full-body strength training
Start your week with strength training to activate all major muscle groups. Strength training helps burn calories even after the workout and builds lean muscle.
Workout routine:
Squats – 3 sets of 12 reps
Push-ups – 3 sets of 10 reps
Dumbbell Rows – 3 sets of 12 reps (each arm)
Plank Hold – 3 sets of 30 seconds
Lunges – 3 sets of 12 reps (each leg)
Tip: Use moderate weights and maintain good form to avoid injury.
Day 2: High-intensity interval training (HIIT) for fat loss
HIIT workouts are excellent for burning calories quickly while improving heart health. These short, intense bursts of activity push your metabolism into overdrive.
Workout routine: (Perform each for 30 seconds, repeat 3 rounds)
Jump squats
Burpees
Mountain climbers
Jumping lunges
High knees
Tip: Keep rest periods short (15-20 seconds) to maintain intensity.
(Pic courtesy: iStock)
Day 3: Lower body strength and core workout
Strengthening your legs and core helps in overall body stability and better fat loss.
Workout routine:
Deadlifts – 3 sets of 12 reps
Bulgarian split squats – 3 sets of 10 reps (each leg)
Glute bridges – 3 sets of 15 reps
Russian twists – 3 sets of 20 reps
Hanging leg raises – 3 sets of 12 reps
Tip: Engage your core in every movement for better balance and results.
Day 4: Active recovery and mobility work
Your muscles need time to recover. Instead of skipping exercise, opt for low-impact movement to avoid stiffness and promote blood circulation.
Workout routine:
Brisk walking – 30 minutes
Stretching – 10 minutes
Yoga (downward dog, child’s pose, cat-cow) – 15 minutes
Tip: Hydrate well and focus on deep breathing.
Day 5: Upper body strength and endurance
Building upper body strength enhances metabolism and improves posture.
Workout routine:
Bench press or dumbbell press – 3 sets of 12 reps
Pull-ups or lat pulldown – 3 sets of 10 reps
Shoulder press – 3 sets of 12 reps
Bicep curls – 3 sets of 12 reps
Tricep dips – 3 sets of 12 reps
Tip: Maintain controlled movements to maximize muscle activation.
Day 6: Cardio and core blaster
A mix of cardio and core workouts will help burn extra calories while improving muscle endurance.
Workout routine:
Running or cycling – 30 minutes
Jump rope – 3 sets of 1 minute
Side planks – 3 sets of 30 seconds per side
Bicycle crunches – 3 sets of 20 reps
Hanging knee tucks – 3 sets of 12 reps
Tip: Choose an activity you enjoy to make cardio more fun.
Day 7: Full-body workout and recovery
The final day combines strength and mobility to enhance fat loss and muscle tone.
Workout routine:
Kettlebell swings – 3 sets of 12 reps
Bodyweight Squats – 3 sets of 15 reps
Resistance band rows – 3 sets of 12 reps
Plank to push-up – 3 sets of 10 reps
Foam rolling and stretching – 10 minutes
Tip: End with light stretching to improve flexibility and reduce soreness.