wikiHow Weekly Exercise Plan for Weight Loss Here is a sample 7-day exercise plan for weight loss. Remember to always listen to your body, start at a pace that feels comfortable for you, and gradually increase intensity and duration over time. As with any new exercise routine, it's important to consult with a healthcare professional before starting. Day 1: * Cardio: 30-minute brisk walk or jog * Strength training: 20 minutes of bodyweight exercises such as push-ups, squats, lunges, and planks Day 2: * Cardio: 45-minute bike ride or stationary bike workout * Stretching: 10 minutes of stretching exercises to increase flexibility and reduce soreness Day 3: * Cardio: 30 minutes of high-intensity interval training (HIIT) exercises such as jumping jacks, mountain climbers, and burpees * Strength training: 20 minutes of dumbbell exercises such as bicep curls, tricep extensions, and shoulder presses Day 4: * Rest day: Rest and recovery are important for preventing injury and allowing your body to recover from exercise Day 5: * Cardio: 45-minute power walk or hike * Stretching: 10 minutes of stretching exercises to increase flexibility and reduce soreness Day 6: * Cardio: 30 minutes of swimming or water aerobics * Strength training: 20 minutes of resistance band exercises such as lateral band walks, standing rows, and squats Day 7: * Cardio: 60-minute yoga or Pilates class * Stretching: 10 minutes of stretching exercises to increase flexibility and reduce soreness Remember that this is just a sample exercise plan, and it's important to choose exercises that you enjoy and that fit into your lifestyle. It's also important to gradually increase the duration and intensity of your workouts over time to prevent injury and improve fitness. Page