wikiHow Exercise Plan to Get a Smaller Waist Day 1: Cardio Warm-up: 5 minutes of light cardio (walking, jogging, or cycling) Main workout: 30 minutes of high-intensity interval training (HIIT) on the treadmill or elliptical machine, alternating between 1 minute of intense effort and 1 minute of recovery Cool-down: 5 minutes of stretching and light movement Day 2: Strength Training Warm-up: 5 minutes of light cardio Main workout: 3 sets of 12 reps of the following exercises: * Squats * Deadlifts * Plank (hold for 30 seconds) * Bicycle crunches (20 reps per side) * Side plank (hold for 30 seconds per side) Cool-down: 5 minutes of stretching and light movement Day 3: Rest day Day 4: Cardio Warm-up: 5 minutes of light cardio Main workout: 30 minutes of steady-state cardio (running, cycling, or swimming) at a moderate intensity Cool-down: 5 minutes of stretching and light movement Day 5: Strength Training Warm-up: 5 minutes of light cardio Main workout: 3 sets of 12 reps of the following exercises: * Lunges (20 reps per side) * Russian twists (20 reps per side) * Push-ups * Leg raises (20 reps) * Mountain climbers (20 reps per side) Cool-down: 5 minutes of stretching and light movement Day 6: Cardio Warm-up: 5 minutes of light cardio Main workout: 30 minutes of high-intensity cardio (jumping jacks, burpees, or jumping rope) in intervals of 30 seconds of intense effort and 30 seconds of recovery Cool-down: 5 minutes of stretching and light movement Day 7: Rest day Remember, consistency is key when it comes to seeing results. Incorporating regular exercise into your routine, along with a healthy diet, can help you achieve a smaller waist. It's important to consult with a healthcare provider before starting a new exercise plan, especially if you have any medical conditions or injuries. Page