ULTIMATE WEIGHT LOSS WORKOUT PLAN FOR INDIVIDUALS ABOVE 85 KG

DESCRIPTIONS

this ultimate weight loss workout plan, individuals above 85kg can maximize calorie burn, build muscle, and improve overall fitness levels. Remember to stay hydrated, eat a balanced diet, and listen to your body’s cues throughout the journey. Consistency and perseverance are key to achieving long-term weight loss success.

Workout Plan Overview:

Day 1: Full Body Strength and Cardio
1. Warm-Up:
  - Duration: 5-10 minutes
  - Activities: Brisk walking, light jogging, arm circles.
2. Strength Training:
  - Squats: 3 sets x 10-12 reps
  - Push-Ups (modified if needed): 3 sets x 8-10 reps
  - Bent-Over Rows (with dumbbells or resistance bands): 3 sets x 10-12 reps
  - Plank: 3 sets x 20-30 seconds
3. Cardiovascular Exercise:
  - Duration: 20-30 minutes
  - Activities: Running, cycling, or using cardio machines (elliptical, treadmill).
4. Cool Down:
  - Duration: 5-10 minutes
  - Activities: Gentle stretching for major muscle groups.
Day 2: Active Recovery and Flexibility
1. Active Recovery:
  - Duration: 20-30 minutes
  - Activities: Swimming, yoga, or light walking.
2. Flexibility and Mobility:
  - Duration: 15-20 minutes
  - Activities: Yoga poses, foam rolling, or dynamic stretches.
Day 3: Upper Body Strength and Core
1. Warm-Up:
  - Duration: 5-10 minutes
  - Activities: Jumping jacks, arm swings, shoulder rolls.
2. Strength Training:
  - Pull-Ups (assisted if needed): 3 sets x 8-10 reps
  - Dumbbell Chest Press: 3 sets x 10-12 reps
  - Lat Pulldowns: 3 sets x 10-12 reps
  - Russian Twists (with medicine ball or dumbbell): 3 sets x 10-12 reps per side
3. Core Exercises:
  - Plank Variations (standard, side, and reverse plank): 3 sets x 20-30 seconds each
4. Cool Down:
  - Duration: 5-10 minutes
  - Activities: Stretching for upper body muscles.
Day 4: High-Intensity Interval Training (HIIT)
1. HIIT Workout:
  - Duration: 20-30 minutes
  - Activities: Interval sprints, jump squats, burpees, mountain climbers.
Day 5: Lower Body Strength and Cardio
1. Warm-Up:
  - Duration: 5-10 minutes
  - Activities: Leg swings, hip circles, dynamic lunges.
2. Strength Training:
  - Deadlifts (with barbell or dumbbells): 3 sets x 8-10 reps
  - Lunges (forward or reverse): 3 sets x 10-12 reps per leg
  - Leg Press: 3 sets x 10-12 reps
  - Calf Raises: 3 sets x 12-15 reps
3. Cardiovascular Exercise:
  - Duration: 20-30 minutes
  - Activities: Cycling, stair climbing, or using the elliptical machine.
4. Cool Down:
  - Duration: 5-10 minutes
  - Activities: Stretching for lower body muscles.
Day 6: Active Rest
1. Active Rest:
  - Duration: 20-30 minutes
  - Activities: Walking, light yoga, or leisurely bike ride.
Day 7: Rest and Recovery
1. Rest Day:
  - Avoid strenuous exercise.
  - Focus on restorative activities like gentle stretching or meditation.