wikiHow Five-Day Exercise Plan for Weight Loss Losing 5 pounds in just 5 days through exercise alone is an aggressive goal that may not be achievable or healthy. Rapid weight loss like this is generally not recommended as it can be hard on the body and lead to muscle loss rather than fat loss. It's important to approach weight loss with a balanced and sustainable plan that includes both exercise and a healthy diet. That being said, here is a sample 5-day workout plan that incorporates a variety of exercises to help you kickstart your weight loss journey. Remember to listen to your body and consult with a healthcare professional before starting any intense workout program. Day 1: Cardio and Strength Training Warm up: 5-10 minutes of light cardio (e.g., brisk walking, jogging in place). Cardio: 30 minutes of moderate to high-intensity cardio exercises such as running, cycling, or jumping rope. Strength Training: Perform a circuit of bodyweight exercises including push-ups, squats, lunges, tricep dips, and planks. Complete 2-3 sets of 12-15 reps for each exercise. Cool down: 5-10 minutes of stretching exercises. Day 2: HIIT Workout Warm up: 5-10 minutes of light cardio. HIIT Workout: Perform a high-intensity interval training (HIIT) session consisting of exercises like burpees, mountain climbers, high knees, jumping jacks, and squat jumps. Alternate between 30 seconds of intense effort and 30 seconds of rest for each exercise. Repeat the circuit 3-4 times. Cool down: 5-10 minutes of stretching exercises. Day 3: Active Rest and Flexibility Engage in a low-impact activity such as yoga, Pilates, or gentle stretching to promote recovery and improve flexibility. Focus on stretching major muscle groups and holding each stretch for 20-30 seconds. Day 4: Cardio and Strength Training Warm up: 5-10 minutes of light cardio. Cardio: 30 minutes of moderate to high-intensity cardio exercises. Strength Training: Incorporate resistance exercises using dumbbells or resistance bands, such as chest presses, bicep curls, shoulder presses, squats, and lunges. Complete 2-3 sets of 12-15 reps for each exercise. Cool down: 5-10 minutes of stretching exercises. Day 5: Active Rest and Low-Impact Cardio Engage in a low-impact cardio activity like swimming, brisk walking, or cycling for 30-40 minutes. This will help you maintain an active lifestyle without putting excessive strain on your body. Remember to listen to your body and adjust the intensity and duration of the exercises according to your fitness level. Incorporating regular physical activity into your routine and combining it with a balanced diet will yield better and more sustainable results in the long run. Page