Increase in weight due to the wrong lifestyle has become a problem for everyone, especially for women. Due to bad habits of eating and lack of physical activity, cause the fat in belly, thighs and waist is common in women. Not only it causes the bad shape of the body but also brings some health issues. If you also want to reduce weight quickly, then you can reduce weight with this workout plan of up to 3 days.
Let’s tell you about this 3 Days workout plan to Reduce Weight
Read Also: Nutrition and Healthy Diet for Body Building Athlete
DAY 1:
Focus on Upper Body Strength on the first day. If you are a beginner, consult an expert about it.
- Push-ups: 15 to 20
- Inverted row: 15 to 20
- Seated face pull: 15 to 20
- Seated dumbbell curl: 15 to 20
- Lying triceps extension: 15 to 20
DAY 2:
On the second day of the workout, pay attention to the unilateral, core and calf strength.
- Feet elevated split squats: 8-10 times
- Swiss Ball abs-crunch: 15 to 20
- Standing Calf Raises: 15 to 20
- Supine Body Line Hold: 30 seconds to 1 minute
- Romanian deadlift: 15 to 20
DAY 3:
Do sprint training on the third day, which will help to burn fat, build muscle and increase basal metabolic rate (BMR). It is also a great exercise for the heart.
- Sprint workouts are usually done on a Resistance Bike.
- Also you can do it on equipment like rowing or cross-trainer.
- You have to exercise for a total of 20 minutes, in which you will sprint for 8 minutes and have 12 minutes of active rest (do not stop but have to slow down the pace).
- 60 repetitions of 8 seconds sprint, with 12 seconds of active rest after every 8 seconds.
- Start with a warm-up such as stretching, walking or light jogging.
- Run-on a flat place. For this you can choose running track, jogging path or sidewalk area built around the house.
- Incline sprint when you learn sprint well.
Things to remember
- Exercise slowly at the beginning and then increase its speed.
- Rest for 1-2 minutes after each exercise.
- Also, pay attention to diet for weight loss with workouts.
