This training routine targets fat burning and muscle building. Strength training, cardio, and recovery should help you attain your fitness goals. This plan pushes you to your limits with compound exercises and alternate intensities. Before starting any new workout regimen, consult a doctor, especially if you have any medical problems. As you advance (if you want to really get in shape) try to increase the difficulty, length, and weight of the workouts, and remember the significance of nutrition for maximum results.
Monday: Warm up: 10 minute moderate jog
Strength training: Barbell squats, deadlifts, bench presses, and pull-ups (3 sets, 8 reps) (3 sets of 8)
Cardiovascular: 20 minute treadmill HIIT (Alternating between 30 seconds of high intensity running and 30 second recovery)
Cool down: 5 minute slow stroll
Tuesday: Warm-up: 10-minute moderate jog
Strength training: Dumbbell lunges (3 sets of 8 reps each leg), rows, shoulder press, and bicep curls (3 sets, 8 reps)
Cardiovascular: 20 minute moderate-intensity stationary bike pedaling.
Cool down: 5-minute slow stroll
Wednesday: Day of rest!
Thursday: Warm up: 10 minute moderate jog
Strength training: Barbell lunges (3 sets of 8 reps per leg), rows, shoulder press, and bicep curls (3 sets of 8)
Cardiovascular: 20-minute rower HIIT (Alternating between 30 seconds of high intensity rowing and 30 seconds of rest)
Cool down: 5 minute slow stroll
Friday: Warm-up: 10-minute moderate jog
Strength training: Barbell squats, deadlifts, bench presses, and pull-ups (3 sets, 8 reps) (3 sets of 8)
Cardiovascular: 20 minutes of moderate treadmill running.
Cool down: 5 minute slow stroll
Saturday: Relax!
Sunday: Warm up: 10 minute moderate jog
Strength training: Dumbbell lunges (3 sets of 8 reps per leg), rows, shoulder press, and bicep curls (3 sets of 8 reps)
Cardiovascular: 20 minute moderate-intensity stationary bike pedaling.
Cool down: 5-minute slow walk
Before starting any new workout plan, especially if you have health issues, be sure to visit a doctor. As you improve, increase exercise intensity, duration, and weight if you really want to get in shape! To obtain the most muscle building and fat reduction, you must eat enough protein and be in a calorie deficit (most of the time!).