Day 1: Cardiovascular training
- Walking: 30 minutes at a moderate pace.
- Stretching: 5-10 minutes of stretching to warm up and cool down.
Day 2: Upper body strength training
- Push-ups: 3 sets of 8-10 reps.
- Weighted bicep curl (if you have weights): 3 sets of 10 reps per arm.
- Plank: 3 sets of 20-30 seconds each.
- Stretching: 5-10 minutes of stretching to warm up and cool down.
Day 3: Cardiovascular training
- Ride a bike or exercise bike: 30 minutes at a moderate pace.
- Stretching: 5-10 minutes of stretching to warm up and cool down.
Day 4: Lower body strength training
- Squats (body weight): 3 sets of 10-12 reps.
- Lunges: 3 sets of 10 reps per leg.
- Calf raises (if you have weights): 3 sets of 12-15 reps.
- Stretching: 5-10 minutes of stretching to warm up and cool down.
Day 5: Cardiovascular and flexibility training
- Swimming or swimming in the pool (if possible): 30 minutes.
- Stretching: 10-15 minutes of stretching to improve flexibility.
General recommendations:
- Warm up for 5-10 minutes before each workout to reduce the risk of injury.
- Listen to your body and don’t force movements. If you experience any unusual pain, stop the exercise.
- Gradually increase the intensity and duration of your workout as you feel more comfortable and fit.
- Eat a balanced diet and control your portions to support your weight loss goals.
- Drink enough water before, during and after exercise.
- Consider combining this exercise plan with a healthy diet and the supervision of a doctor or nutritionist.
Remember that sustainable weight loss is usually achieved through a combination of regular exercise and a healthy diet. Consistency is key, so try following this 5-day-a-week workout plan and adjust your diet as needed to reach your weight loss goals.
