Weekly Training Plan:

Day 1: Full Body Strength Training + Cardio

Warm-up (5-10 min): Light cardio (e.g., walking, cycling)

Strength Training (30-40 min):

Squats (3 sets x 12 reps)

Push-ups (3 sets x 12 reps)

Bent-over rows (3 sets x 12 reps)

Dumbbell shoulder press (3 sets x 12 reps)

Plank (3 sets x 30-60 sec)

Cardio (20-30 min): Moderate-intensity (e.g., brisk walk, jogging, cycling)

Day 2: HIIT (High-Intensity Interval Training)

Warm-up (5-10 min): Dynamic stretching or light cardio

HIIT Workout (20-30 min): 30 seconds work, 30 seconds rest (repeat each exercise 3-4 times)

Jump squats

Mountain climbers

Burpees

High knees

Jumping jacks

Day 3: Active Recovery or Rest

Activities: Walking, yoga, stretching, or light activity

Focus on recovery and flexibility

Day 4: Lower Body Strength Training + Cardio

Warm-up (5-10 min): Light cardio

Strength Training (30-40 min):

Lunges (3 sets x 12 reps per leg)

Deadlifts (3 sets x 12 reps)

Glute bridges (3 sets x 15 reps)

Step-ups (3 sets x 12 reps per leg)

Calf raises (3 sets x 15 reps)

Cardio (20-30 min): Moderate-intensity

Day 5: Upper Body Strength Training + Cardio

Warm-up (5-10 min): Light cardio

Strength Training (30-40 min):

Bench press or chest press (3 sets x 12 reps)

Dumbbell rows (3 sets x 12 reps)

Bicep curls (3 sets x 12 reps)

Tricep dips (3 sets x 12 reps)

Lateral raises (3 sets x 12 reps)

Cardio (20-30 min): Moderate-intensity

Day 6: Long, Steady-State Cardio

Cardio (45-60 min): Low to moderate-intensity (e.g., jogging, brisk walking, cycling)

Day 7: Active Recovery or Rest

Activities: Walking, yoga, or complete rest

Key Notes:

Progressive Overload: Gradually increase weight, reps, or intensity as you get stronger.

Nutrition: Pair your workouts with a balanced diet to support fat loss. Focus on protein, healthy fats, and whole grains while maintaining a calorie deficit.

Rest & Recovery: Make sure you’re getting adequate rest and sleep for muscle recovery and fat loss.

Consistency: Stick to your plan and adjust it as needed based on progress.