🧠 OVERVIEW

Goal: Weight loss, stamina, and overall fitness
Level: Beginner to Intermediate (Non-athlete)
Focus: Cardio + Strength + Core + Flexibility
Equipment: None (Bodyweight only)
Frequency: 5 days/week

🅰️ to 🆉 Weight Loss Workouts (Simple Versions)

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Arm CirclesWarm-up30 sec forward + 30 sec back

Bodyweight SquatsLegs / Glutes3×15 reps

CrunchesCore3×15 reps

Dumbbell Deadlifts (use water bottles)Legs / Back3×12 reps

Elbow PlankCore / StabilityHold 20–40 sec

Fast March in PlaceCardio3×45 sec

Glute BridgesLower Body3×15 reps

High KneesCardio3×30 sec

Incline Push-ups (on wall or table)Upper Body3×10 reps

Jumping JacksCardio3×30 sec

Knee TapsMobility / Balance3×15

Leg RaisesCore3×12

Mountain Climbers (Slow)Cardio + Core3×20

Neck RollsRelaxation5 each direction

Overhead StretchMobilityHold 20 sec

Plank Shoulder TapsCore / Balance3×10 each side

Quick Side StepsCardio3×30 sec

Reverse LungesLower Body3×10 each leg

Side Leg RaisesHips / Thighs3×12 each side

Toe TouchesCore / Flexibility3×15

Up-Downs (Low Impact Burpees)Cardio3×8

Vertical Arm ReachStretch3×15 reps

Wall SitEnduranceHold 30–60 sec

X-Jumps (optional)Full Body3×10 reps

Yoga Flow (5–10 min)Mobility / RecoveryEnd of session

Zumba or DanceCardio10–15 min at home

🗓️ 5-Day Weekly Weight Loss Routine

DayFocusExample Routine

Mon-Full Body Cardio BurnJumping Jacks – 3×30s
Squats – 3×15
High Knees – 3×30s
Plank – 30s
Stretch 5 min

Tue-Lower Body + CoreGlute Bridge – 3×15
Reverse Lunges – 3×10
Leg Raises – 3×12
Crunches – 3×15

Wed-Rest or Light Walk (30 min)Focus on recovery & hydration

Thu-Upper Body + CoreIncline Push-ups – 3×12
Shoulder Taps – 3×10 each side
Plank – 3×30s
Overhead Stretch – 3×20s

Fri-Cardio + Mobility FlowFast March – 3×45s
Up-Downs – 3×8
Yoga Flow – 10 min

Sat / SunOptional BonusLight Jog, Cycling, or Zumba for 20–30 min

🧩 Progression Plan (4–6 Weeks)

WeekFocusProgress Tip

1.Learn MovementsFocus on form & breathing

2.Build ConsistencyAdd 1 more set per move

3.Boost IntensityReduce rest (30–45 sec)

4.Fat Burn PhaseAdd small weights or resistance bands

5–6Maintain & ChallengeMix cardio and strength days

💡 Tips for Best Results

✅ Workout Duration: 30–40 min/day
✅ Diet: High protein, low sugar & refined carbs
✅ Hydration: 2–3L water daily
✅ Sleep: 7–8 hrs every night
✅ Goal: 0.5–1 kg weight loss per week (safe + sustainable)