Here is a 7-day exercise plan to help you lose 10 kilograms in 7 days.
Please note that losing 10 kilograms in such a short period of time can be challenging. It is important to consult with a healthcare professional before starting any intense exercise or weight loss program.
Day 1: Cardiovascular Exercise
- Start with a 10-minute warm-up, such as brisk walking or jogging.
- Perform 30 minutes of high-intensity cardio exercises like running, cycling, or jumping rope.
- Finish with a 10-minute cool-down and stretching routine.
Day 2: Strength Training
- Begin with a 10-minute warm-up.
- Perform strength exercises targeting major muscle groups, such as squats, lunges, push-ups, and planks.
- Aim for 3 sets of 12-15 repetitions for each exercise.
- Finish with a 10-minute cool-down and stretching routine.
Day 3: Active Rest Day
- Engage in low-intensity activities like walking, swimming, or yoga to promote recovery and flexibility.
Day 4: HIIT Workout
- Start with a 10-minute warm-up.
- Perform high-intensity interval training (HIIT) exercises, alternating between intense bursts of exercise and short recovery periods.
- Examples include burpees, mountain climbers, high knees, and jumping jacks.
- Aim for 20-30 minutes of HIIT exercises.
- Finish with a 10-minute cool-down and stretching routine.
Day 5: Cardiovascular Exercise
- Repeat the cardio routine from Day 1, focusing on maintaining intensity and challenging yourself.
Day 6: Strength Training
- Repeat the strength training routine from Day 2, aiming to increase the intensity or weights used.
Day 7: Active Rest Day
- Engage in low-intensity activities to promote recovery and flexibility.
Remember to listen to your body and adjust the intensity or duration of exercises as needed. Stay hydrated, eat a balanced diet, and get enough rest to support your weight loss goals.