| Day | Type | Focus |
|---|---|---|
| Mon | Strength (Full Body A) | Muscle tone & metabolism |
| Tue | Cardio / Walking | Fat burn |
| Wed | Strength (Full Body B) | Strength & posture |
| Thu | Yoga / Stretch | Recovery |
| Fri | Strength (Full Body A) | Repeat |
| Sat | Cardio / Walking | Active fat burn |
| Sun | Rest / Light yoga | Recovery |
💪 Full Body A (30–35 min)
Focus: Lower body + core + light upper body
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Chair Squats (sit and stand from a chair) | 3 × 12–15 | Builds legs safely |
| Wall Push-Ups | 3 × 10 | Gentle for arms & shoulders |
| Glute Bridge | 3 × 15 | Strengthens hips & glutes |
| Standing Side Leg Raises | 3 × 12/leg | Great for thighs |
| Knee Plank Hold | 3 × 20–30 sec | Core stability |
| March in Place | 3 × 1 min | Keeps heart rate up |
Tip: Move slowly, with control. Rest 30–60 sec between sets.
💪 Full Body B (30–35 min)
Focus: Upper body, balance, and core
| Exercise | Sets × Reps | Notes |
|---|---|---|
| Step-Ups (on low stair or sturdy platform) | 3 × 10/leg | Builds legs & burns calories |
| Wall Angels | 3 × 12 | Improves posture & back |
| Modified Push-Ups (knees on floor) | 3 × 8–10 | Strengthens chest/arms |
| Standing Oblique Crunch | 3 × 12/side | Tones waist |
| Bird-Dog | 3 × 10/side | Strengthens back/core |
| High Knees or March in Place | 3 × 1 min | Light cardio finisher |
🚶♀️ Cardio / Walking Days
Options (30–45 min):
- Brisk walking outside or in place
- Low-impact dance (YouTube: “Low impact Zumba beginner”)
- Step marching or stair climbing (if safe)
- 5-min warm-up → 25 min steady pace → 5 min cool down
Optional: After a few weeks, add interval walking:
→ 1 min fast walk, 2 min normal pace, repeat 10 times.
🧘 Yoga / Stretch Day
Gentle 20–30 min session:
- Cat–Cow stretch × 10
- Child’s pose 1 min
- Seated forward fold 1 min
- Butterfly stretch × 30 sec
- Neck & shoulder rolls
- Deep belly breathing (5 min)
Helps reduce cortisol (stress hormone), which supports fat loss.
🕓 Progress Plan
| Week | Focus |
|---|---|
| 1–2 | Learn form & stay consistent |
| 3–4 | Add 1–2 extra reps per set |
| 5–6 | Add 5 min to cardio sessions |
| 7–8 | Shorten rest (from 60 s → 30 s) for higher intensity |
🔥 Tips for Best Results
- Track steps: aim for 6,000–8,000 daily, increase gradually.
- Stay hydrated (3 L/day).
- Eat enough protein (70–100 g/day).
- Sleep 7–8 hrs.
- Be patient — focus on habits, not just the scale.