|Day 1||Day 2||Day 3||Day 4||Day 5||Day 6||Day 7|
|Easy Cardio.||Lower body.||Upper body.||Hard cardio.||Rest||Core||Rest|
Easy Cardio Day
All cardio lovers, it’s time to ditch machines ( okay, that’s because we don’t have access to it) and go for some real time cardio at home. But you know what? This is going to be more accessible than you might think. It is efficient, offers convenience. Luckily, a good cardio workout doesn’t have to require a ton of space or fancy equipment.
With a little creativity, you can put together a fitness routine that includes a wide range of effective cardio exercises to build muscle, burn calories, and feel better. Below are some home cardio exercises you can do anytime, anywhere.
|Alternate step ups||2||30-60 secs|
|Skipping Ropes||2||30-60 secs|
|Jog in place||2||30-60 secs|
|Mountain climbers||2||30-60 secs|
|Side to side sit ups||2||10-15|
Tip: Keep the intensity as suitable, don’t go too harsh. It’s an easy cardio day, the aim is to do it at a low intensity (pace because it’s applicable here) and for a longer duration.
Lower Body Day
Your lower body holds the largest muscles of the body. Training these muscles requires maximum effort which helps you burn maximum calories. Want a squeezed waist ? Don’t miss this day! The muscles found in the hips and legs are foundational muscle groups that are responsible for stabilizing your entire body. By strengthening your lower core, you’ll improve agility and balance.
|Lying leg curls||1||8-12|
|Lying Lateral raise||1||8-12|
|Standing Calf raises||1||8-12|
Tip:You can use dumbbells or water bottles for resistance if necessary. If you are heavy weight, consider body weight over external resistance. To increase intensity, add one extra set.
Upper Body Day
Training upper body muscles is as important as the lower body. In addition to the same benefits as the lower body it also Improves posture, reduces risk of injuries, protects you bones. Back and core muscles stabilize your body and protect the spine from impact of any physical shock while training or daily activities.
|lateral & front raise||1||10-12|
Tip:You can use 1L water bottles in case you do not have access to dumbbells
Hard Cardio Day (Interval training)
Interval training burns a lot of calories in less time. These short burst exercises keep your metabolic rate high for hours after exercise, improves oxygen consumption and hence is a great workout for losing fat. It’s called an allrounder routine as in addition to fat loss it improves endurance & build muscles
|Warm up||3 mins||1|
|Jog fast in place||30 secs||5 Alternate|
|Jog slow in place||60 secs||5 Alternate|
|Cool down||3 mins||1|
|Total workout time||15 mins|
Tip: Rest between sets – 10 secs. You can chose jumps, hops or kicks as an alternative to jog
A Weak core leads to compensatory movements that affect the body posture. Coreexercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In addition to this it improves transfer of power from the centre of the body to extremities and flexibility. Most importantly, it enhances neuromuscular efficiency throughout the body and neuromuscular control for efficient movement and physical positioning. This also helps to improve spinal and postural control while the body is still and in motion.
|Seated leg pull in||2||10|
|Plank hold||1||30 secs|
Tip: Choose intensity as per your fitness levels. You can use weights to increase the intensity of this workout