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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 July 13, 2020

          The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

          The Ultimate Workout Routine for Men (Tailored for Different Fitness Level)

          Now is as good a time as any to focus on getting your body into the best shape possible.

          Whether you want to build muscle or completely transform your body, if you follow the right workout routine for men, you will get exactly what you need. (No! It’s never too late to start bodybuilding, here’s the proof.)

          Finding the right workout routine, however, is tough. You see, in order to progress, you need to find a workout that appeals to you and is feasible based on your abilities.

          In this article I’m going to list 3 workout plans for men to build muscle. Each workout routine is tailored for individuals of different abilities: a beginner routine, an intermediate routine and an advanced routine.

          What’s so special about this workout routine for men?

          There are plenty of workout routines out there for men, so what is it about these routines that are so special? Well, they are tailormade to each unique individual, rather than covering a broad demographic.

          Basically, each routine is engineered towards an individual’s ability levels and fitness levels in the gym.

          It wouldn’t be much use having a very fit and healthy bodybuilder, with many years of training under his belt, following a workout routine for men that is aimed at complete beginners. He will already know what he is doing and will find the routine far too easy. On the flipside, if he is looking for a new and challenging workout routine, he can follow the advanced program and will enjoy great results.

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          With that in mind, here are the three routines to try the next time you’re in the gym depending on your unique level of fitness:

          Beginner full body workout routine

          To start with, we’ll be taking a look at a beginner workout routine.

          This workout isn’t too difficult; though, for those new to health and fitness, it will certainly prove challenging.

            Day 1: Chest, Back, Shoulders, Legs, Biceps, Triceps

            Day 2: Legs, Triceps, Biceps, Chest, Back, Shoulder

            Day 3: Shoulders, Back, Chest, Legs, Triceps, Biceps

            Intermediate workout for men

            This next workout is ideal for those of you who are advanced enough to challenge yourselves in the gym without going crazy.

            This workout routine will help you burn a steady amount of fat without burning yourself out in the process. It is a typical 5 day split that will yield impressive muscle gains.

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              Day 1: Chest, Shoulders and Triceps

              Chest

              Triceps

              Shoulders

              Day 2: Back and Biceps

              Back

              Biceps

              Day 3: Legs

              Quads, Glutes and Hamstrings

              Calves

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              Day 4:  Shoulders, chest, and Triceps

              Chest

              Triceps

              Shoulders

              Note:

              Every second week superset bench press and dumbbell flys.
              Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement.

              Day 5: Back and Bis

              Back

              Biceps

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              Advanced Workout Routine For Men

              Now it’s time for us to take a look at the more advanced workout routine. This routine will really separate the men from the boys.

              It is high intensity, includes a lot of heavy lifting, and you should aim for minimal rest between sets.

              Here you will be training for 6 days per week, with just one day of recovery. It may sound brutal, but if you stick with it you will soon be reaping the rewards of an incredible physique.

                Day 1: Chest & Back

                • Barbell Bench Press – work up to a 5 rep max for the day
                  • Set 1 at 50% – 1 set of 5 reps
                  • Set 2 at 60% – 1 set of 5 reps
                  • Set 3 at 70% – 1 set of 5 reps
                  • Set 4 at 80% – 1 set of 5 reps
                  • Set 5 at 90% – 1 set of 5 reps
                  • Set 6 at 100% – 1 set of 5 reps
                • Incline Dumbbell Press – 3 sets of 6-8 reps
                • Dips – 3 sets of 6-10 reps
                • Pullups – 3 sets of 5-8 reps
                • Pendlay Rows – 3 sets of 6-10 reps
                • Pulldowns – 3 sets of 6-10 reps

                Day 2: Legs

                • Squats: work up to a 5 rep max for the day
                  • Set 1 at 50% – 1 set of 5 reps
                  • Set 2 at 60% – 1 set of 5 reps
                  • Set 3 at 70% – 1 set of 5 reps
                  • Set 4 at 80% – 1 set of 5 reps
                  • Set 5 at 90% – 1 set of 5 reps
                  • Set 6 at 100% – 1 set of 5 reps
                • Leg Press – 3 sets of 6-10 reps
                • Stiff-Legged Deadlift – 5 sets of 5 reps
                • Hamstring Curls – 3 sets of 6-8 reps
                • Calf-Raise – 5 sets of 10 reps

                Day 3: Shoulders & Arms

                Day 4: Rest

                It’s your rest day. Rest your muscle to prepare for the next round of training.

                Day 5: Chest, Shoulders, & Triceps

                Day 6: Back & Biceps

                Day 7: Legs

                Final Thoughts

                So, there you have it, above I have outlined three of the best workout routines for men that you could ever wish for.

                Each workout is tough in its own way, but if you stick with it, push through the pain and squeeze out those extra reps at the end, your body will thank you. Plus, you will look better than ever before.

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                Featured photo credit: pixabay via pixabay.com

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