7-Day Effective Workout Routine You Should Follow

Working out every day is good for your body, but according to experts, you do not have to work up your body with the same intensity every seven days. And that is why you need to follow a plan, which can work different body parts to help you achieve your weight loss goals. Read on to know all about it.
Workout

A healthy adult should indulge in at least 150 minutes of moderate-intensity physical activity per week

The amount of exercise you do depends on many things, including your fitness level and goals. However, experts do feel that a well-balanced routine should be followed to reap the maximum benefits of physical activity. Exercising regularly is beneficial for not just boosting your mood, decreasing your risk for various diseases, and helping with sound sleep, but also helps in effective weight loss and body toning.
So, the key to an effective workout plan is to challenge your body and engage your mind by adding various forms of exercise like cardio, full-body exercises, stretching, and weightlifting. According to the Centers for Disease Control and Prevention, a healthy adult should indulge in at least 150 minutes of moderate-intensity physical activity per week, which is 30 minutes per day, five days per week.

Crafting a workout schedule

A seven-day workout plan that can help you develop a regular exercise routine, includes:
  • Monday: Cardio
  • Tuesday: Lower body
  • Wednesday: Upper body and core
  • Thursday: Active rest and recovery
  • Friday: Lower body with a focus on glutes
  • Saturday: Upper body
  • Sunday: Rest and recovery

What should be included in your workout schedule?

According to experts, a few important things that you need to add to your seven-day workout schedule, include:

Warming up and cooling down

It is important to spend at least 5-10 warming up before each exercise to prevent long-term injury and body troubles. You need to try doing butt kicks and high knees, to get the blood flowing to your muscles and move your joints.

Splits

Upper and lower splits at least twice a week help make your muscles grow strong.

Progressive overload

Progressive overload is doing the same exercises but challenging yourself with heavier weights or more reps. Start with 10 reps for three sets, with a minute of rest between each set for each exercise.

Stretching

Stretching is important to open your muscles and in the long term focus on flexibility. However, it is also important to take proper care while doing it to prevent injuries. Important stretches like calf stretch, hamstring stretch, hip flexor stretch, shoulder stretch, and quads help keep you strong.

Ways to stick to your exercise routine

Experts believe even though challenges are fun, it can be difficult to stick to a regular workout routine. However, there are a few ways you can achieve these goals easily:
  • Make plans with your friends to work out together, which can keep you accountable
  • Find a workout activity that you would enjoy and stick to it
  • Make sure to take out at least 30–45 minutes during the day so you know you'll always have time to exercise
  • Always track your progress by noting down in a journal in which you write down how far you bike, jog, or walk or how much weight you lift
  • Sign up for a Pilates or Zumba class in your area to try something new
End of Article
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news
news