Exercise For Overweight BMI ( 26 to 30 )

7-Day Workout Plan To Help You Lose Weight

Here is a 7-day workout that will help you in losing weight. All of the exercises in this workout plan have been selected because of how effective they are when it comes to weight loss. If you feel the workout session is too easy or too hard, you can replace some of the exercises with harder or easier variations of the same exercise.

Monday                                   

Jogging/Running

Jogging and running are one of the most effective exercises when it comes to weight loss (1, 2, 10). They are simple yet effective. All you need for this is a pair of sneakers, and you are good to go. One is able to burn around 566-839 calories per hour at a 10-minute mile pace (9). 

You should run for thirty to sixty minutes. 

Jumping Rope

Jumping rope is another simple exercise that is effective when it comes to weight loss (1, 2). You are likely to lose between 667-900 calories per hour if you are skipping at 120 skips per minute (9). 

You should jump rope for thirty to sixty minutes.

Tuesday                                   

Crossbody Mountain Climbers

How they are done (4):

Get into a plank position. Make sure your elbows are directly below your shoulders. Keep your neck, back, and hips in a straight line. 

Lift your right foot off the floor, flex your knee and bring it close to the right side of your chest.

Place the right foot back to its original position. 

Lift your left foot off the floor, flex your knee and bring it close to the left side of your chest. Add some speed and do this as if you are running. 

You should do 2 sets of 25 reps.

Scissor Kicks

How they are done (4):

First, lie down on a mat and place your palms under your hips.

Then lift your head, your upper back, as well as your legs off the ground. 

Lower your left leg, and just when it is about to touch the ground, lift it and lower your right leg.

You should do 3 sets of 12 reps while taking a 20-second break before moving on to the next exercise.

Wednesday                                    

Scissor Kicks

How they are done: 

First, lie down on a mat and place your palms under your hips.

Then lift your head, your upper back, as well as your legs off the ground. 

Lower your left leg, and just when it is about to touch the ground, lift it and lower your right leg.

You should do 3 sets of 12 reps while taking a 20-second break before moving on to the next exercise.

Goblet Squat

To perform this squat you: 

Stand with your feet hip-width apart and hold a kettle in front of your chest. While you are doing this, you need to make sure your elbows are pointing towards the floor or down. 

The next step is to push your hips back and bend your knees into a squat. After that, return to your starting position and do this all over again.

You should aim for 10 to 12 reps in 3 to 5 sets. 

Lean and toned up body isn’t just a far-fetched fantasy. Check out the BetterMe app and watch it propel your weight loss journey into high gear!

Thursday                                    

Crunches

How they are done (4): 

You first lie down on a mat, flex your knees, and place your feet on the floor.

Place your hands at the back of your head and lift your head off the floor. Initiate the movement by curling up and trying to reach your knees with your head.

Go back to the original position. You should make sure you inhale while curling up and exhale while going down. 

You should do 2 sets of 12 reps.

Leg In And Out 

How to do it (4):

The first thing you need to do is sit on a mat and put your hands behind you. 

Then lift your legs from the ground and lean back a little. 

Tuck both your legs in. Simultaneously, bring your upper body close to your knees.

Go back to the original position. 

You should do 2 sets of 20 reps.

Burpees

How to do them (4): 

Stand straight with your feet shoulder-width apart.

Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.

Jump and push both your legs back and get into a plank or push-up position.

Hop and get back to the “frog” position.

Jump vertically and extend your hands above your head.

Land softly on the floor.

Get into the frog position again, then go back to the plank position. 

You should do 3 sets of 8 reps while taking a 10-second break between the sets. 

Friday                                   

Cycling 

Cycling is a fun exercise that can help you lose weight. Moderate cycling can trigger one to burn approximately 300 calories in an hour. Since it is a Friday, take your bike out and go for a two-hour ride. To make the workout even more effective, go for uphill terrains.

Saturday                               

Basic Squats 

You start by putting your feet shoulder-width apart. Your toes should be slightly out, and your hands should be at your side.

The next step is to hinge your hips and to bend your knees as you sit back as if you are going to sit down and allow your arms to raise up in front of you. While doing this, you need to make sure your knees don’t fall inward and that your back stays straight.

When your thighs are parallel to the ground, stop and raise up by pushing through your heels to return to the starting point. 

See also

Does Hunger Mean You're Burning Fat And Can You Lose Weight Without Feeling Famished?

You should aim for 12-15 reps in 3 sets. 

Plank 

How they are done (4): 

Kneel down on a mat.

Place your elbows on the mat.

Extend your right leg back, then your left leg.

Keep your neck, back, and hips in the same line. Keep your core engaged.

Hold this pose for at least 30 seconds. 

You should do 3 sets of 30-60 seconds hold.

Sit-Ups

How they are done (4): 

Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the ground and look at the sky.

Use your core strength to lift your body off the ground and come to a sitting position.

Go back down gently to the original position. 

You should do 2 sets of 12 reps.

Sunday                                    

Rest 

Rest is also important when it comes to working out. It allows your muscles and tissues to recover from the workout sessions you’ve been putting them through.