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Level One Exercise Plan to Lose Weight

Level One Exercise Plan to Lose Weight

Who has enough time to exercise right? With your busy work schedule and taking care of your family, you are probably exhausted and just want to relax when you’re at home. Going to the gym is simply out of the question because there is just no time for it. However, if you want to lose weight or just improve your overall health, there are simple workouts you can do right at the comfort of your own home. You just need 10 to 20 minutes a day and you can reduce your excess body fat gradually.

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

Squats

    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

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    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

    Streches

      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

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      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

      Walking

        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

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        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

        Crunches

          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

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          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.

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          Ella James

          Health and Fitness Writer

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          Last Updated on April 2, 2020

          10 Quick Easy Workouts To Lose Arm Fat At Home

          10 Quick Easy Workouts To Lose Arm Fat At Home

          Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

          What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

          1. Tricep dips

          shutterstock_251341681

            Works: Triceps

            • Hands must be positioned shoulder width apart on a secured chair or bench.
            • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
            • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
            • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
            • Once in this position slowly push off your hands back to the starting position.
            • Do 10-15 reps.

            2. Bicep curls

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            shutterstock_314080697

              Works: Biceps and shoulders

              • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
              • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
              • Slowly release the elbow and straighten your arm back down to the starting position.
              • Repeat the moves on the right side.
              • Complete 3 sets of 10-15 reps for each arm.

              3. Push ups

              shutterstock_326069966

                Works: Triceps and Deltoids

                • Lying face down, place your hands on the floor roughly shoulder-width apart.
                • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                • Repeat 10-15 times.

                4. Tricep Kickbacks

                shutterstock_314080715

                  Works: Triceps

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                  • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                  • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                  • Extend both your arms backwards while your palms are facing each other.
                  • Feel the tension in the triceps and return to the starting position.
                  • Do 3 sets of 8-10 reps.

                  5. Plank

                  shutterstock_298755041

                    Works: Chest, Shoulders, Biceps and Core

                    • Start face-down on the floor, resting on your forearms and knees.
                    • Step your feet out so that they are slightly apart and come into the plank position.
                    • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                    • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                    • Repeat 3 times.

                    6. Tricep Extensions

                    shutterstock_314080343

                      Works: Triceps

                      • Stand on a mat with your feet hip-width apart.
                      • Hold one dumbbell with both hands behind your head, bending the elbows.
                      • Bring the weight towards the ceiling, straightening your arms above your head.
                      • Lower back to starting position.
                      • Complete 2-3 sets of 10-15 reps.

                      7. Lateral Arm Raises

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                      ab891e2e702b8027b704791ef556d0ce

                        Works: Deltoids

                        • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                        • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                        • Make sure your arm is straight and palm is facing the floor.
                        • Exhale and slowly bring your arm back down to your side.
                        • Repeat on the right side.
                        • Do 10-15 reps on each side and two sets.

                        8. Overhead Press

                        shutterstock_314080298

                          Works: Shoulders

                          • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                          • Bring the weights to your shoulders.
                          • Keep your core muscles tight and straighten your arms above you.
                          • Slowly bring your arms back down to your shoulders.
                          • Do 3 sets of 10-15 reps.

                          9. Bent Over Row

                          shutterstock_275943536

                            Works: Triceps and Biceps 

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                            • Place your feet shoulder-width apart.
                            • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                            • Make sure your hands are straight and placed under your shoulders.
                            • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                            • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                            • Repeat 10-15 times.

                            10. Skull Crushers

                            Skull-Crushers

                              Works: Triceps

                              • While holding a dumbbell in each hand, lie on your back with your knees bent.
                              • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                              • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                              • Lift your arms back to starting position.
                              • Complete 2 or 3 sets, 10-15 reps each.

                              Featured photo credit: Maddi Bazzocco via unsplash.com

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