I have created a simple 4-week exercise plan which is perfect for people who are very busy. This is a basic workout for beginners but you can increase the number of reps as you get stronger. You don’t need expensive exercise equipment like heavy weights. The focus is establishing a plan and simply taking action to jumpstart your weight loss and get healthy. These daily exercises pretty much target all the muscles in the body for a complete workout. To boost your metabolism and lose weight faster, perform the exercises one after another with no rest in between. Take a few seconds to rest if you feel that you need to catch your breath. You can repeat the circuit as many times as you can, if you want to burn more calories.
First Week
Day 1 – 25 Jumping Jacks, 15 Squats, 10 Pushups, 25 Crunches Day 2 – 25 High Knees, 12 Lunges (each side), 10 Pushups, 25 seconds Plank Day 3 – 25 Jumping Jacks, 15 Squats, 12 Pushups, 25 Crunches Day 4 – 25 High Knees, 12 Lunges (each side), 12 Pushups, 25 seconds Plank Day 5 – 10 Burpees, 20 Squats, 10 Plank Jacks, 25 Crunches Day 6 – Go out for a short walk (15 to 25 minutes) followed by 15 Minutes of Stretching Day 7 – Rest Day
Second Week
Day 8 – 30 Jumping Jacks, 20 Squats, 15 Pushups, 30 Crunches Day 9 – 30 High Knees, 15 Lunges (each side), 15 Pushups, 30 seconds Plank Day 10 – 30 Jumping Jacks, 20 Squats, 15 Pushups, 30 Crunches Day 11 – 30 High Knees, 15 Lunges (each side), 15 Pushups, 30 seconds Plank Day 12 – 15 Burpees, 25 Squats, 15 Plank Jacks, 30 Crunches Day 13 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching Day 14 – Rest Day
Third Week
Day 15 – 35 Jumping Jacks, 25 Squats, 20 Pushups, 35 Crunches Day 16 – 35 High Knees, 20 Lunges (each side), 20 Pushups, 40 seconds Plank Day 17 – 35 Jumping Jacks, 25 Squats, 20 Pushups, 35 Crunches Day 18 – 35 High Knees, 20 Lunges (each side), 20 Pushups, 40 seconds Plank Day 19 – 20 Burpees, 25 Squats, 20 Plank Jacks, 40 Crunches Day 20 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching Day 21 – Rest Day
Fourth Week
Day 22 – 40 Jumping Jacks, 30 Squats, 25 Pushups, 40 Crunches Day 23 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 60 seconds Plank Day 24 – 40 Jumping Jacks, 30 Squats, 25 Pushups, 40 Crunches Day 25 – 40 High Knees, 25 Lunges (each side), 25 Pushups, 60 seconds Plank Day 26 – 25 Burpees, 30 Squats, 25 Plank Jacks, 45 Crunches Day 27 – 5 Minute Jog in Place or take a short walk (15 to 30 minutes), 15 Minutes of Stretching Day 28 – Rest Day
Additional Tips
Remember to stay hydrated. Rest days are important so do not skip them. Reduce caloric intake for optimum weight loss. Consult your doctor before starting any weight loss or exercise program.
