wikiHow Monthly Exercise Plan for Weight Loss It's important to combine regular exercise with a healthy and balanced diet. Here's a sample one-month exercise plan to support your weight loss goal: Weeks 1 and 3: Day 1: Cardiovascular Exercise 30 minutes of moderate-intensity aerobic exercise such as brisk walking, jogging, cycling, or swimming. Day 2: Strength Training Perform a full-body strength training workout using bodyweight exercises or dumbbells. Include exercises such as squats, lunges, push-ups, tricep dips, planks, and crunches. Aim for 3 sets of 10-12 repetitions for each exercise. Day 3: Active Rest Day Engage in light activities such as stretching, yoga, or a leisurely walk to promote recovery. Day 4: Cardiovascular Exercise 30-45 minutes of high-intensity interval training (HIIT) or a combination of moderate-intensity and HIIT workouts. Alternate between periods of intense effort (e.g., sprinting) and recovery (e.g., walking or jogging). Day 5: Active Rest Day Engage in light activities or choose a low-impact exercise like swimming or cycling. Day 6: Cardiovascular Exercise 45-60 minutes of moderate-intensity aerobic exercise such as running, cycling, dancing, or a fitness class. Day 7: Rest Day Allow your body time to recover and rejuvenate. Weeks 2 and 4: Day 1: Cardiovascular Exercise 45 minutes of steady-state cardio exercise at a moderate intensity, such as power walking, cycling, or swimming. Day 2: Circuit Training Perform a circuit-style workout combining strength exercises and cardiovascular intervals. Choose 5-6 exercises and perform each exercise for 45-60 seconds with minimal rest in between. Repeat the circuit 3-4 times. Day 3: Active Rest Day Engage in light activities like stretching, yoga, or a leisurely walk. Day 4: Cardiovascular Exercise 30-45 minutes of HIIT or a combination of moderate-intensity and HIIT workouts. Day 5: Active Rest Day Engage in light activities or choose a low-impact exercise like swimming or cycling. Day 6: Strength Training Perform a full-body strength training workout using dumbbells or resistance bands. Include exercises targeting major muscle groups such as squats, lunges, chest presses, rows, shoulder presses, and core exercises. Aim for 3 sets of 10-12 repetitions for each exercise. Day 7: Rest Day Allow your body time to recover and rejuvenate. Remember to warm up before each exercise session and cool down afterward. Listen to your body and adjust the intensity and duration of the workouts based on your fitness level and any existing health conditions. It's important to consult with a healthcare professional or certified fitness trainer before starting any new exercise program, especially if you have underlying health concerns or injuries. They can provide personalized guidance and tailor the exercise plan to your specific needs and abilities. Page