wikiHow Three-Week Exercise Plan for Weight Loss Remember to listen to your body and adjust the intensity and duration of the exercises according to your fitness level and any pre-existing health conditions. It's always a good idea to consult with a healthcare professional before starting a new exercise program: Week 1: Day 1: Cardiovascular Exercise 30 minutes of brisk walking or jogging 10 minutes of bodyweight exercises (push-ups, squats, lunges) 5 minutes of stretching Day 2: Strength Training 15 minutes of weightlifting (dumbbell exercises, resistance band exercises) 10 minutes of core exercises (planks, crunches, Russian twists) 5 minutes of stretching Day 3: Active Rest Day 30 minutes of low-impact activity (yoga, Pilates, swimming) 5 minutes of stretching Day 4: Cardiovascular Exercise 30 minutes of cycling or using a stationary bike 10 minutes of bodyweight exercises (mountain climbers, burpees, jumping jacks) 5 minutes of stretching Day 5: HIIT (High-Intensity Interval Training) 15 minutes of alternating high-intensity exercises (sprinting, jump squats) with short recovery periods 10 minutes of core exercises (bicycle crunches, reverse crunches, planks) 5 minutes of stretching Day 6: Active Rest Day 30 minutes of walking or light stretching 5 minutes of stretching Day 7: Rest Day Week 2: Day 1: Circuit Training Perform a circuit of bodyweight exercises such as push-ups, squats, lunges, burpees, and plank for 30 seconds each, with 15 seconds rest between exercises. Repeat the circuit 3 times. 10 minutes of moderate-intensity cardio (cycling, elliptical, or jogging) 5 minutes of stretching Day 2: Tabata Workout Perform 20 seconds of high-intensity exercise (e.g., jumping jacks, mountain climbers) followed by 10 seconds of rest. Repeat for a total of 8 rounds (4 minutes). 15 minutes of strength training using weights or resistance bands, targeting different muscle groups. 5 minutes of stretching Day 3: Active Rest Day Day 4: Cardiovascular Exercise Day 5: Pilates or Yoga 30 minutes of a Pilates or yoga session, focusing on core strength, flexibility, and balance. 5 minutes of stretching Day 6: Active Rest Day Day 7: Rest Day Week 3: Day 1: Interval Training Alternate between 1 minute of high-intensity exercise (sprinting, jumping jacks) and 1 minute of active recovery (brisk walking or jogging) for a total of 20 minutes. 10 minutes of strength training using weights or resistance bands, targeting different muscle groups. 5 minutes of stretching Day 2: Circuit Training Perform a circuit of compound exercises (e.g., squats, lunges, push-ups, rows) for 45 seconds each with 15 seconds rest between exercises. Repeat the circuit 3 times. 15 minutes of moderate-intensity cardio (cycling, elliptical, or jogging) 5 minutes of stretching Day 3: Active Rest Day Day 4: Cardio Kickboxing 30 minutes of cardio kickboxing, including punches, kicks, and combinations. 10 minutes of core exercises (crunches, Russian twists, bicycle crunches) 5 minutes of stretching Day 5: Strength and Balance 20 minutes of strength training using weights or resistance bands, focusing on stability exercises like single-leg squats, side planks, and shoulder presses. 10 minutes of balance exercises (standing on one leg, yoga balance poses) 5 minutes of stretching Day 6: Active Rest Day Day 7: Rest Day Remember to warm up before each exercise session and cool down afterward. Listen to your body, adjust the intensity as needed, and stay consistent with your routine for best results. Modify the plan based on your preferences and consult with a fitness professional if you have any concerns or specific goals. Page