Day 1 – Full Body Strength + Cardio
Focus on compound lifts:
- Squats – 3×8–10
- Push-ups (or bench press) – 3×8–12
- Bent-over rows – 3×8–10
- Plank – 3×30–60 sec
Finish with:
- 15–20 min brisk walking or cycling
Day 2 – HIIT (Fat Burn Focus)
Do 20–25 minutes:
- 30 sec sprint / 90 sec walk × 8–10 rounds
Optional core:
- Bicycle crunches – 3×15
- Leg raises – 3×12
Day 3 – Upper Body Strength
- Dumbbell shoulder press – 3×8–10
- Pull-ups or lat pulldown – 3×8–10
- Chest press – 3×8–10
- Bicep curls + tricep dips – 3×10 each
End with:
- 10–15 min light cardio
Day 4 – Active Recovery
- 30–45 min walking
- Light stretching or yoga
(Think recharge, not exhaustion.)
Day 5 – Lower Body Strength
- Deadlifts – 3×6–8
- Lunges – 3×10 each leg
- Leg press or goblet squat – 3×10
- Calf raises – 3×15
Optional:
- 10–15 min incline walk
Day 6 – HIIT + Core
- 20 min circuit:
- Jump squats – 30 sec
- Mountain climbers – 30 sec
- Rest – 60 sec
- Repeat 6–8 rounds
Core finisher:
- Plank variations – 3 rounds
Day 7 – Rest or Light Activity
- Easy walk, stretching, or complete rest
Key Tips (this matters more than the plan itself)
- Calories drive fat loss: aim for a small deficit (300–500 kcal/day)
- Protein intake: ~1.6–2.2g per kg body weight
- Sleep: 7–9 hours (huge for fat loss + recovery)
- Progression: increase weight or reps slightly each week
Reality check
You won’t lose a huge amount of fat in just one week—but you can:
- Drop some water weight
- Feel stronger
- Start building muscle
- Improve endurance
If you want, tell me your current weight, fitness level, and whether you train at home or gym, and I can tailor this into a much more precise plan.