wikiHow Four-Day Exercise Plan for Weight Loss Day 1: Cardio Warm-up: 5-10 minutes of light jogging or jumping jacks Cardio Workout: 30-45 minutes of moderate-intensity cardio, such as: Brisk walking or hiking Cycling Swimming Dancing Rowing Elliptical machine Stair climbing Cool-down: 5-10 minutes of stretching and/or yoga Day 2: Strength Training Warm-up: 5-10 minutes of light cardio (such as jumping jacks or jogging in place) and dynamic stretching (such as walking lunges or arm circles) Strength Training Workout: 30-45 minutes of resistance training, using either free weights, weight machines, or bodyweight exercises. Focus on compound exercises that work multiple muscle groups, such as: Squats Lunges Push-ups Pull-ups Deadlifts Bench presses Rows Planks Cool-down: 5-10 minutes of stretching and/or yoga Day 3: HIIT (High-Intensity Interval Training) Warm-up: 5-10 minutes of light cardio (such as jumping jacks or jogging in place) and dynamic stretching (such as walking lunges or arm circles) HIIT Workout: 20-30 minutes of high-intensity interval training, alternating between short bursts of all-out effort and periods of active recovery. You can choose any exercises you like, such as: Sprinting or running Jumping jacks Mountain climbers Burpees Jump squats High knees Skipping Jump rope Cool-down: 5-10 minutes of stretching and/or yoga Day 4: Rest and Recovery On the fourth day, take a break from structured exercise and focus on rest and recovery. You can still engage in gentle activities such as walking or yoga, but allow your body to recover and prepare for the next workout. Remember to listen to your body and adjust the intensity and duration of your workouts as needed. Additionally, it's important to combine exercise with a healthy, balanced diet for optimal weight loss results. Consult with a healthcare professional, such as a personal trainer or physical therapist, for personalized guidance on an exercise plan that works for you. Page