14 Days Workout Plan to Lose Inches


Week One

Day 1 Complete five rounds.

  • Push-ups (10 reps)
  • Bodyweight squats (20 reps)
  • Forward lunges—each leg (5 reps)
  • Plank—side plank (each side) and traditional plank (30 seconds each)

Day 2

  • 8-10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
  • Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes.

Try to increase your mileage over time. Don’t push too far, too fast.

Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles).

Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3 Complete five rounds.

  • Bodyweight squat (20 reps)
  • Leg raise (20 reps)
  • Lateral lunge (10 reps each leg)
  • Plank hold (30 seconds)

Rest for 30 seconds and start again.

Day 4 Complete four rounds.

Note: Do as many reps as you can in the allotted time.

  • Push-ups (60 seconds)
  • Side plank—right (30 seconds)
  • Side plank—left (30 seconds)
  • Incline push-ups (30 seconds)
  • Decline push-ups (30 seconds)

Rest for 60 seconds and start again.