14 Days Workout Plan to Lose Inches

You want to drop a few pounds and tighten up trouble areas, but you’re not sure where to begin. How do you start your weight-loss journey? It’s simple, exercise. That’s not to say that getting fit is easy, which would suggest it doesn’t require any work. Exercise is work. You have to make the effort to select health foods and move more.

Laying the Groundwork

Let’s be honest, lots of people plan to start an exercise program; but many give up. From the group that actually does start, only a portion of those individuals stick with their plan long enough to actually alter their lifestyle.Lose Inches

Why? There are two reasons. First, people never prepare themselves for a new exercise routine. What is the goal? How long will it take? People just show up at the gym without a plan. They go through the motions and a few weeks later give up because they don’t see results. No plan, no goals, no progress, no results.

Second, people overestimate their abilities. Training twice a day sounds better than once. Training seven days each week is better than five. Right away people want to lift heavier weights, go on long runs, and bring more intensity to their workouts. This might sound great, but it’s completely unrealistic and unsustainable. Going from relaxing to doing intense workouts is a recipe for disaster.

The trick to creating an effective routine is to be honest about your current fitness level. Ask yourself what are your goals, how long you will take to get there, and how much time you can commit to exercise? With those thoughts lingering in your mind, give this two-week exercise plan a try. Make these workouts work for you, on your schedule, and based on your fitness level.

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.

Week Two

Day 1 Complete one round.

  • Jump squats (50 reps)
  • Sit-ups (50 reps)
  • Push-ups (50 reps)
  • Jump lunges (20 reps each leg)

Rest for 2 minutes and then complete two rounds of the next circuit.

  • Russian twist (30 seconds)
  • Mountain climbers (30 seconds)

Rest for 30 seconds and start again.

Day 2

  • 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
  • Do a 400-meter run 4 to 8 times at maximum effort.

Rest for the amount of time it takes you to complete a 400-meter run. Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3 Complete this circuit as many times as possible in 15 minutes.

  • Box jumps (5 reps)
  • Burpees (10 reps)
  • Sit-ups (15 reps)
  • Bodyweight squats (20 reps)

Day 4 Complete six rounds.

  • Squats (20 reps)
  • Jump squats (10 reps)
  • Forward lunges (10 reps each leg)
  • Jump lunges (5 reps each leg)

Rest 2 to 3 minutes and start again.

Complete two rounds. Note: Do maximum reps in the allotted time.

  • Push-ups (60 seconds)
  • Sit-ups (60 seconds)

Rest for 60 seconds and start again.

1 thought on “14 Days Workout Plan to Lose Inches”

  1. Would love to get back in shape. Eating a healthy diet now, need to incorporate a workout regime. Arms, legs need toning… most definitely.

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