If you're trying to drop kilos and are new to the whole exercise scene, then knowing exactly what to do can be a struggle. Since cardio, strength training, stretching, and days of rest are all equally important, here's a weekly schedule to help you balance it all out and still see results.
In order to lose half a kilo in a week, you need to burn 3,500 calories per week, or 500 per day. But exercise is just one piece of the weight-loss puzzle; if you utilise diet changes by cutting calories, then you won't be bound to intense 500-calorie burning workouts every day. The chart below will give you an example of how to exercise and cut calories in order to burn 3,500 calories per week. *Check with your doctor before starting any type of exercise plan.
|Monday||Cardio: 60-minute Walking-Jogging Workout (330 calories) Stretching: 10 minutes (40 calories)||Cut 200 calories||570|
|Tuesday||Cardio: 30-minute bike ride at 22km (steady-state pace) (270 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Vinyasa (269 calories)||Cut 50 calories||589|
|Wednesday||Rest day or take a 20-minute walk at a 20-minute/1.6km pace (66 calories)||Cut 250 calories||316|
|Thursday||Cardio: 60-minute indoor cycling class (413 calories) or 45-minute vigorous swim (446 calories) Strength training: 20 minutes (119 calories) — if you biked: 10-minute arm and shoulder workout and flat abs workout — if you swam: 10-minute leg and butt workout and 10-minute tighter core workout Stretching: 10 minutes (40 calories)||Cut 50 calories||655|
|Friday||Cardio: 20-minute run at 10-minute/1.6km pace (180 calories) Strength training and stretching: 60-minute fast-paced yoga class such as Ashtanga, Vinyasa, or Power (269 calories)||Cut 50 calories||499|
|Saturday||Cardio: 60-minute Zumba class (324 calories) or 60-minute hike (324 calories) Strength training: 20 minutes (119 calories) — 10-minute full body workout Stretching: 10 minutes (40 calories)||Cut 100 calories||583|
|Sunday||Rest day or take a 20-minute walk at a 20-minute/1.6km pace (66 calories)||Cut 250 calories||316|
This is just an example of how you can break down your weekly workouts, so you can mix it up as you see fit with your schedule and exercise preferences. Each week, it's best to include at least four cardio workouts (mix up the types and always stretch afterward), and two to three strength-training workouts. And don't forget to throw in days of rest so your muscles have time to recover and get stronger. **Calculations for calories burned are based on a 59 kilo woman. Check this SparkPeople website for more accurate calculations based on your weight.