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Workout plan Feeling aimless in your fitness routine? Not sure how to make Tetris in your cardio and strength workouts together to get the best results? This four-week training plan for women will be like your personal trainer and co-responsibility in one, offering expert training guidance and a solid schedule to keep you on track. The best part? Most workouts last 20 minutes or less, but be prepared to sweat.
Workout Plan for Your some Week Training Plan
How it works: Follow the schedule of the training program, doing each strength or cardio workout on the indicated day. Then, if you have time, add a warm-up and cool-down at the beginning and end of your workout. (Don’t forget to take days off, your body needs them!)
Strength training: The strength training included in this four-week training plan for women is short (only four exercises each) but intense. By alternating upper and lower body movements in supersets, alternating sets of two different exercises restlessly in between, you will maintain your high heart rate and maximize calorie burning while working each muscle in your body. For each workout: do 12 to 15 repetitions of the first two back-to-back exercises, then rest for 60 to 90 seconds; repeat 2 to 3 sets. Then, repeat the following two exercises. Remember to use a challenging enough weight to fatigue your muscles at the end of the set. (Don’t skip days of strength; you’ll get all these benefits by lifting weights.)
This exercise plan divides cardio into two parts: Steady state cardio and intervals. On weekends, you will do a longer and more moderate workout (walking, swimming, cycling, etc.) to keep you active and improve endurance, and during the week, you will perform two interval workouts. Below you’ll find the four-week interval running workouts for the treadmill (although technically, you can use any cardio gear, whether it’s a rower, a bike, or an elliptical). You’ll use your Perceived Exercise Rate (RPE), or how laborious exercise feels, on a scale of one to 10 (10 being the hardest). If training feels too easy, try adding the suggested challenge.
You’ll need 5- to 8-pound dumbbells, a stability ball, and a training bench (or sturdy chair). A body bar or bar (optional), ankle and hand weights (optional), a treadmill, or another form of cardiovascular equipment (optional).
Strength Workout plan 1
Dumbbell Press Squat
Position with your feet apart at the hip, holding the 5- to 8-pound dumbbell in each hand at shoulder level, palms facing forward (not shown). Crouch down, extending your arms above your head. Raise and also lower your arms to the starting position and repeat. Keep your weights above your head throughout your exercise.
Place yourself in the flexed position, So with your hands shoulder-length apart on the stability ball, keeping your back straight and your abs pulled in. Lower your chest towards the ball, pointing your elbows out, keeping your abs tight and your head aligned with your hips. Push back to the starting position and repeat. Push back to the starting position and repeat.
- 0:00-5:00: Walk at 3.5-3.8 mph (RPE 4)
- 5:00-5:20: Sprint at 6.5-8.0 mph (RPE 9)
- 5:20-6:50: Recover by walking at 3.0-3.5 mph (RPE 3)
- 6:50-10:30: Repeat sprint series twice, alternating 20-second sprints with 90 seconds of recovery.
- 10:30-15:00: Walk at 3.5-3.8 mph (RPE 4)
Which Workout Plan is Finest for Weight Loss?
Regarding weight loss, the way you eat will account for over 90% of your success or failure.
If you are trying to lose weight, All your effort can fix your nutrition. As we say in the Nerd Fitness Rebellion, “You cannot run faster than your fork. Yes, this means that if you can’t lose weight, you’re eating too many calories compared to the number of calories you burn daily. I can almost guarantee it’s not your metabolism or your genetics. It’s because you overeat.
workout plan for good health has some good information we share with our visitors. So regular physical activity can improve a person’s physical health, cognitive performance, and psychological well-being. Physical benefits include, but are not limited to, reducing disease risk and improving physical functioning, fitness, and overall quality of life.