DECRIPTION
- The “Beginner Weight Loss Workout Plan for Individuals Above 80kg to 70kg” is a gentle introduction to exercise designed to help individuals shed excess weight and improve overall health. This plan includes low-impact cardio activities like walking or cycling, along with simple strength training exercises using bodyweight. Core workouts and flexibility exercises are also incorporated to enhance overall fitness and mobility. With gradual progression and a focus on consistency, this plan empowers beginners to kickstart their weight loss journey safely and effectively.
Workout Plan Overview:
Warm-up:
Start with a 5-10 minute warm-up to prepare your body for exercise. Include dynamic movements such as arm circles, leg swings, light jogging, and bodyweight squats to increase blood flow and loosen up muscles.
Circuit 1:
- Squats Pulse: 15 repetitions
- Front Side Jacks: 10 repetitions
- Squats Pulse Star: 8 repetitions
- Skaters Jump: 8 repetitions
- Bicycle Crunches: 8 repetitions per side
Rest: 1-2 minutes before moving on to Circuit 2.
Circuit 2:
- Punch Up Jacks: 15 repetitions
- Shoulder Tap: 15 repetitions
- Climber: 15 repetitions
- Stand P Star: 15 repetitions
- Reach Up and Reach Down: 15 repetitions
Rest: 1-2 minutes before moving on to Circuit 3.
Circuit 3:
- Squats Side Steps: 15 repetitions
- Squats Punch: 8 repetitions
- Jumping Jack + Side Punch: 15 repetitions
- Criss Cross Climber: 8 repetitions
- Squats Side Steps: 15 repetitions
Rest: 1-2 minutes before moving on to Circuit 4.
Circuit 4:
- Plank Kick Your Butt: 8 repetitions
- Explode to Star: 15 repetitions
- High Knee: 8 repetitions
- Squats Pulse: 15 repetitions
- Dynamic Heel Taps: 8 repetitions
Rest: 1-2 minutes before moving on to Circuit 5.
Circuit 5:
- Calf Under Kicks: 15 repetitions
- Drop Jumps: 8 repetitions
- Split Jumps: 15 repetitions
- Squat Jumps: 8 repetitions
- Burpee + Jumping Jacks: 15 repetitions
Cool-down:
After completing Circuit 5, cool down with 5-10 minutes of light cardio such as walking or cycling to gradually lower your heart rate. Follow this with stretches targeting major muscle groups, focusing on flexibility and relaxation. Cooling down helps prevent muscle soreness and aids in recovery.
