Seven-Day Workout Routine for Weight Loss
TOTAL-BODY STRENGTH TRAINING ON MONDAY
Rosante asserts that the secret to losing weight and unleashing your inner badass is strength training. You’ll lose weight, tone up, and increase the amount of calories your body burns when at rest.
1. 15 reps of bodyweight squats.
Quick tip: When performing this lower-body exercise, get low, keep your chest up, and avoid letting your knees cross your toes.
2. 12 reps of the dumbbell bench press.
Quick tip: Sit with your feet level on the ground and your head, back, and butt on the bench.
3. Do 12 dumbbell rows on each side.
Quick tip: Try a bent-over row if you don’t have access to a bench.
4. Hold for 30 seconds while lying isometrically Y.
Quick tip: If it seems more comfortable, you can do this one with your legs flat on the ground.
5. 15 reps of box step-ups on each leg. For an added challenge, step your raised foot into a lunge as you step down from the box.
Quick tip: Alternate between your left and right leg.
6. Hold the plank position for 30 seconds.
Quick tip: Be sure to maintain a firm core!
SPRINT INTERVALS ON TUESDAY
Although high-intensity cardio workouts burn more calories right away, strength training is crucial for raising BMR. Sprinting burns calories and completes the same amount of work faster than jogging, according to Rosante. Because your body expends more energy to return to a resting state after multiple bouts of intense exercise, this kind of high-intensity interval training is particularly beneficial. You may use practically any cardio machine to complete Rosante’s straightforward (but quite difficult) sprint interval program. So don’t worry if you occasionally find the treadmill difficult to use; you may also utilize an elliptical, indoor cycling bike, rowing machine, or any other exercise machine.
•Thirty seconds: a full sprint
•Sixty seconds: a steady pace
WEDNESDAY: 12,000 STEPS PLUS FOAM ROLLING
After two days of hard work, your body needs to rest, but you don’t want to do nothing, says Rosante. Because high mobility will enable you to attain full range of motion in the motions, foam rolling and stretching will really aid to improve the quality of your workouts. Your body will have to expend more energy if you do these movements with a wider range of motion, and the more energy your body expends, the more calories you burn. You’ll be able to squat more deeply and lunge lower while maintaining appropriate form if your range of motion is greater. You will gain more benefit from every activity when the appropriate muscle fibers are firing. Couple that mobility work now.
TOTAL-BODY STRENGTH TRAINING ON THURSDAY
Use the same exercise routine as on Monday.
A HIGH-INTENSITY GROUP FITNESS CLASS IS ON FRIDAY
To increase the calorie burn while keeping things engaging, novel, and social, Rosante advises taking a high-intensity workout class. Take a trip to an indoor cycling studio with some pals, or enrol in that boot camp session you’ve been putting off. For effectively achieving your goals, having a strategic plan like Rosante’s is essential. However, this is also the opportunity to change things up so you don’t get bored. But whatever you do, make sure you work up a sweat—and enjoy yourself.
TOTAL-BODY STRENGTH TRAINING ON SATURDAY
Exercise the same way you did on Thursday and Monday.
REST DAY ON SUNDAY
You deserve a day of rest. When you strength train, you break down muscle fibers rather than build them up. Rosante argues that this is why it’s crucial to plan for rest and recovery time so they get a chance to fix themselves a little stronger than before. Rosante remarks, “You’ve worked your tail off this past week.” “Relax, and prepare to dominate again next week.”
