Fitness Plan For The Gym To Lose Weight A Comprehensive Guide Cardio 10 12 mph = extremely fast, for advanced runners. warm up. 5 minutes of light walking on a treadmill (2 3 mph) 2 minutes of dynamic stretching (leg kicks, walking toe touches, knee grabs, trunk rotations, etc.) workout. run for 2 minutes at a pace you can comfortably run for 5 minutes. 1 minute of light walking. Setting up an effective cardio workout plan for weight loss can be confusing. some guidelines say moderate intensity exercise for 30 minutes five days a week or 20 minutes of vigorous cardio exercise three days a week to reap the health benefits. to lose weight, the american college of sports medicine recommends working out for 60 to 90 minutes.
Gym Cardio Workout Plan Pdf A Comprehensive Guide Cardio For Weight Loss Day 1: hiit. warm up slow paced light treadmill jogging 5 minutes. barbell squats 5 sets of 10 reps. overhead press 5 sets of 10 reps. hiit treadmill sprinting 30 seconds all out, 30 seconds light x 5 rounds. hiit elliptical training 30 seconds all out, 30 seconds light x 5 rounds. To embark on a successful 4 week weight loss challenge, start by setting realistic goals of 1 2 pounds per week, ensuring a sustainable approach. to lose weight, it’s important to eat fewer calories than your body needs. by cutting back on 250 500 calories per day, you can lose around 0.5 to 1 pounds every week. Pull ups or lat pull downs: 3×8 10. shoulder press: 3×8 10. this is the basic beginner program that i recommend to beginners who are looking to build muscle gain strength. it’s uses the 3 day version of the full body split, although it only involves two different workouts: the a workout and the b workout. Day 4: low intensity cardio for at least 20 minutes. day 5: interval training conditioning. equipment: plyometric box, slam ball. perform the following exercises for 15 seconds at a hard pace.
Weight Loss Gym Workout Plan For Beginners A Comprehensive Guide Pull ups or lat pull downs: 3×8 10. shoulder press: 3×8 10. this is the basic beginner program that i recommend to beginners who are looking to build muscle gain strength. it’s uses the 3 day version of the full body split, although it only involves two different workouts: the a workout and the b workout. Day 4: low intensity cardio for at least 20 minutes. day 5: interval training conditioning. equipment: plyometric box, slam ball. perform the following exercises for 15 seconds at a hard pace. 5 minutes moderate cardio on the elliptical or rowing machine. workout: high intensity rowing for 200m as quickly as possible. low intensity rowing for 100m. repeat 5 times. cooldown: 5 minutes light cardio on the elliptical or rowing machine. 5 minutes full body stretching. workout 3 concept bike and burpees. Use an average tempo like 2 1 2 (two seconds to lower the weight, one second pause, and two seconds to lift it) to ensure you perform each exercise properly. perform 45–60 minutes of cardio on your cardio days, working at 75% of your mhr. weeks 3 4. day 1: upper body circuit, abs. day 2: lower body plyometrics circuit. day 3: cardio, abs.
Comments are closed.