Losing weight is more efficient if you have a weekly plan ready. Creating weekly workout plans helps one to achieve their target and lose weight effectively. By creating weekly goals in advance, it is easy to reach your target goal and complete them. It is advisable to do cardiovascular exercises as it elevates your heart rate and effectively loses weight.
You can mix walking and slow jogging if you want. It is important to do a brisk walk for at least 40 minutes a day per day for six days a week. This can be done on a treadmill, sidewalk, or in the park.
Burpees are a combination of squats, pushups, and jumps. It is a very effective exercise and it burns overall body fat and trains multiple muscle groups like chest, legs, and core all at once. This exercise should be done by targeting to complete 10 reps in 30 seconds and then taking a rest for 30 seconds. You should do this for five minutes.
Jumping ropes is an amazing physical as well as a mental exercise. It not only improves coordination but also improves cognitive functioning. The intensity of this exercise elevates the heart rate and also almost burns 1300 calories per hour. The correct way to do this exercise is first to jump 8 to 10 times for a warm-up. Then, you should continuously jump for 11-12 minutes. Then take a rest for 15-30 seconds and repeat this set 3 times.
This is a full-body workout that will escalate your heart and increase arm and leg strength. All this together helps to build a strong core. This has to be done in intervals. First, complete this exercise for 20 seconds. After that take a rest for 8 seconds and then repeat this 8 times.
Pushups are an excellent way to burn fats and stabilize the core. It also builds your upper body strength and increases the muscle mass of your arms. For beginners, it is recommended to do 3 sets with 10 reps and take a rest for 60-90 seconds between each rep.
Deadlifts are the best activity to burn both upper and lower body fat and in turn losing the overall weight of the body. It is better to reduce the weights to 50 or 60 percent of the maximum weight that you can lift and then increasing the reps.
It is not important to dive into a high-intensity workout. For beginners who have some physical limitations, low-intensity cardio activity is the best way to start burning calories and drop a few pounds. Some of these activities include jogging, swimming, power walking, and bicycling and this will help you to eventually build up your intense exercise routine.