7 Days Fitness Program – Today Is A Good Day To Start

Be it summer or winter, everyone wants to look their best and be healthy, at the same time, and while diet plays a crucial role in this aspect, there is no doubt that exercising helps burn off fat faster than not eating that burrito would. When it comes to fitness programs and losing weight, the endless question is: cardio or strength first? Since doing cardio before strength training actually maximizes the “fat burning” process, it would stand to reason why most trainers recommend it. Moreover, doing cardio first also ensures that you keep burning calories even after your workout.

In a fitness routine the diet plays an essential part, because if you burn off those calories, then eat them right back, there is no gain in progress. If, however, you watch what and how much you eat, the weight loss process will be more rapid and have more chances of success. When it comes to nutrition, the key is in avoiding fast foods, processed foods, and, of course, foods with a high percentage of fats, especially saturated (e.g. red meat, pork), and also empty carbs.

Below you have a detailed workout routine for one entire week. It should be mentioned that you need to pay attention to your own body and what it is telling you at all times. If you feel pain during workouts, either slow down or stop completely, otherwise you risk muscle injury. Otherwise, keep it simple and creative, and avoid boredom and repetition, if you can.

Day 1 Workout

Warm up (5 minutes):
Do 30 knee lifts in as many seconds, if possible, 20 reps of Knee bends, and 60 heel digs. Repeat.

Cardio (10 minutes):
Low Intensity – Walk on a treadmill or on the spot at a brisk pace.

Cardio (20 minutes):
Any type of moderate intensity cardio exercise. You can do aerobics, treadmill, dancing, and also sports like football, basketball, swimming, interval training (alternating periods of low intensity exercised with high intensity exercises)

Cooling down (2 minutes):
March on the spot rolling your shoulders!

Strength (6 minutes):
Squats (15 reps), Split Squats (stand with the rear foot elevated – on a chair or a bench – and front foot forward, descend, flexing your knee, and return to position; 15 reps, each leg), Three-Way Lunge (10 reps, each leg), Single-Leg Dead Lift (stand on one leg, then do a stiff legged deadlift by bending at the hip, and return to position; 15 reps, each leg)

Flexibility (5 minutes):
Stretch your shoulders, arms, torso, hips and legs, holding each stretch for 20 seconds, with an emphasis on the legs.

Day 2 Workout

Warm up (5 minutes)

Cardio (10 minutes):
Low to medium intensity – Brisk walking, Rocket jumps (2 sets of 15 reps), or treadmill

Cardio (20 minutes):
Moderate to intense exercises – Circuit training, Zumba, sports, dancing, Aerobic Interval Training

Cooling down (2 minutes):
Move slightly from side to side, swinging your arms or march on the step leisurely

Strength (5 minutes):
Diamond pushups (regular pushup position, put your hands together so that your thumbs and index fingers are touching), Kickbacks, Dips, Triceps Extensions

Flexibility:
Stretch your shoulders, arms, torso, hips and legs, holding each stretch for 20 seconds, with an emphasis on the arms.

Day 3 Workout

Warm up (4 minutes):
March on the spot for 2 minutes, do leg swings (hold on to a wall and swing one leg out to the side, then swing it back across your body in front of your other leg and repeat 10 times on each side), do the ‘walking toe touch’ (take a step and kick your opposite leg up, touching the hand of your outstretched arm to your lifted foot, and alternate)

Cardio (10 minutes):
Low to medium intensity cardio. Aim for aerobics, sports, dancing that will get your heart rate pumping. You can try the treadmill, jogging, cycling.

High intensity cardio:
Tabata training (4 minutes)

Cardio (10 minutes):
Circuit training or cardio step

No strength training today.

Flexibility:
Y
our favorite yoga poses or stretching of arms, shoulders, torso, legs

Day 4: Break

No exercising. It is important to not exercise 2 days a week, in order to let muscles recover from the strain.

Day 5 Workout

Warm up (5 minutes):
Marching on the spot for about 2 minutes, 30 leg swings (15 for each leg), 30 knee lifts, marching on the spot for another minute

Cardio (10 minutes):
Low to medium intensity. Choose your favorite sport and kick it up a notch or grab an mp3 player and dance to your favorite music, giving it your all for 10 minutes

Cardio (20 minutes):
HIIT (High Intensity Interval Training)

Strength (4-5 minutes):
Hamstring Curl (3 sets of 20 reps), Pistol Squats (2 to 3 sets of 15 reps on each leg), Split Squat (2 sets of 15 reps), Three Way Lung (2 sets of 15 reps)

Flexibility (3 to 5 minutes):
Stretches with an emphasis on legs or your favourite yoga poses.

Day 6 Workout

Warm up:
Marching on the spot or treadmill

Cardio (10 minutes):
Moderate Cardio exercises.

Cardio (20 minutes):
Circuit Training, Cardio Step, or Aerobic Interval Training

Strength (5 minutes):
T
he Plank (hold it for 20 to 30 seconds: 30 reps), V-sits (begin in a seated position, contract your abs and lift your legs to a 45 degree angle, reaching your arms towards your shins, as far as you can, then hold for 10 seconds and return; do 30 reps), Oblique Crunch (30 reps)

Flexibility:
Your favourite yoga poses or stretching of arms, shoulders, torso, legs, with an emphasis on your waist and torso.

Day 7: Break

This is a great fitness program and you can repeat it at least 4 times or a month. For better results you should perform this program combined with a special diet plan.