Weight-Loss Plan Day Workout Monday 30 minutes of continuous bike riding at a moderate intensity that’s challenging but still allows you to talk. - Adding continuous cardio exercise to your program helps you burn more calories. Tuesday 20 minutes of moderate, continuous rowing - Rowing is a full body cardio exercise that can increase the number of calories you burn. Upper Body Weights - including weights into your workout plan can increase your metabolism by increasing your muscle mass. It’s a myth that you can spot reduce fat. * Bench Press 3x8 - Works on chest and triceps * Dumbbell Biceps curls 3x10 - Works on biceps * Shoulder Press 3x10 - Works on shoulders * Pull-ups (or assisted pull-ups) 3x6 - Works on upper back, shoulders, and triceps Wednesday Rest Thursday 30 minutes of continuous bike riding at a moderate intensity Lower Body Weights * Back squats 4x10 - Works on core, glutes, quads, and hamstrings * Romanian deadlifts 3x8 - Works on glutes and hamstrings * Leg extension 3x10 - Works on quads * Single-legged glute bridge 3x8 (each side) - works on stability through the hip Friday 20 minutes of moderate, continuous rowing Saturday HIIT Core Circuit - HIIT training helps increase your body’s metabolism and burns many calories in a short time compared to continuous cardio. Perform 30 seconds of each exercise and take 30-second breaks between exercises. * Crunches * Push-ups * Box step-ups * Tuck jumps * Bicycle crunches Sunday Rest