7-Day Intense Exercise Plan
Goal: Lose 0.3 to 0.4 pounds per day (Approx. 1,000-1,200 calorie burn per day)
Day 1: Full Body Strength Training + Cardio
Warm-up (5-10 minutes): Jumping jacks or brisk walking
Strength Training (3 sets of 12-15 reps each)
o Push-ups
o Squats
o Dumbbell bench press
o Lunges
o Bent-over rows (with dumbbells or resistance band)
o Plank (hold for 45-60 seconds)
Cardio (40-45 minutes)
o Running, cycling, or brisk walking (maintain a moderate to high intensity)
Cooldown: Stretching (5-10 minutes)
Day 2: HIIT (High-Intensity Interval Training)
Warm-up (5-10 minutes): Dynamic stretches or jogging
HIIT Circuit (Repeat 4-5 times)
o Jump squats (30 seconds)
o Burpees (30 seconds)
o Mountain climbers (30 seconds)
o High knees (30 seconds)
o Rest (30-45 seconds)
Cardio: 20-minute intense cycling (or running)
Cooldown: Stretching (5-10 minutes)
Day 3: Lower Body Strength + Core
Warm-up (5-10 minutes): Leg swings, arm circles, or light jogging
Lower Body Strength Training (4 sets of 12-15 reps)
o Deadlifts (with dumbbells)
o Squats (weighted or bodyweight)
o Lunges (weighted or bodyweight)
o Glute bridges
o Step-ups (using a bench or sturdy surface)
Core (3 sets of each)
o Russian twists (30 reps)
o Leg raises (15-20 reps)
o Planks (hold for 45-60 seconds)
Cardio: 20-30 minutes of cycling or brisk walking
Cooldown: Stretching (5-10 minutes)
Day 4: Active Recovery + Cardio
Warm-up (5-10 minutes): Light walking or dynamic stretches
Cardio (60 minutes at moderate intensity):
o Brisk walking, cycling, or swimming
Cooldown: Stretching (5-10 minutes)
Day 5: Upper Body Strength + Cardio
Warm-up (5-10 minutes): Dynamic stretches or light jogging
Upper Body Strength Training (4 sets of 12-15 reps)
o Dumbbell shoulder press
o Push-ups
o Tricep dips
o Bicep curls
o Chest fly (with dumbbells)
Cardio (40-45 minutes)
o Running, cycling, or high-intensity interval running
Cooldown: Stretching (5-10 minutes)
Day 6: Full Body HIIT
Warm-up (5-10 minutes): Jumping jacks or light jogging
HIIT Circuit (Repeat 4-5 times)
o Burpees (30 seconds)
o Squat jumps (30 seconds)
o High knees (30 seconds)
o Plank to push-up (30 seconds)
o Rest (30-45 seconds)
Cardio: 30-45 minutes of high-intensity running or cycling
Cooldown: Stretching (5-10 minutes)
Day 7: Long Cardio Session
Warm-up (5-10 minutes): Light walking or dynamic stretches
Cardio (90 minutes):
o Brisk walking, cycling, or swimming
o Maintain moderate intensity for the entire session
Cooldown: Stretching (5-10 minutes)
