in

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.

First Week

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 4 – 25 High Knees, 12 Lunges (each side), 12 Pushups, 25 seconds Plank

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

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

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

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

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

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

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.

What do you think?

https://cdn.lifehack.org/wp-content/uploads/2015/06/images-e1435115699354.png

5 Fitness Apps You Should Be Using

https://i.ibb.co/h7JXL5m/tui26jpnarq-mateo-avila-chinchilla.jpg

Want to Improve Your Quality of Sleep? Avoid These 8 Things Before Bed