Week 1: Monday: 30-minute brisk walk followed by 30 minutes of bodyweight exercises (squats, lunges, push-ups, and planks) Tuesday: 30-minute jog followed by 30 minutes of yoga Wednesday: Rest day Thursday: 30-minute swim followed by 30 minutes of strength training (dumbbell exercises such as bicep curls, tricep extensions, and shoulder presses) Friday: 30-minute cycling followed by 30 minutes of bodyweight exercises Saturday: Rest day Sunday: 30-minute hike followed by 30 minutes of yoga
Week 2: Monday: 30-minute jog followed by 30 minutes of strength training Tuesday: 30-minute cycling followed by 30 minutes of bodyweight exercises Wednesday: Rest day Thursday: 30-minute swim followed by 30 minutes of yoga Friday: 30-minute brisk walk followed by 30 minutes of strength training Saturday: Rest day Sunday: 30-minute hike followed by 30 minutes of bodyweight exercises
Week 3: Monday: 30-minute cycling followed by 30 minutes of strength training Tuesday: 30-minute jog followed by 30 minutes of bodyweight exercises Wednesday: Rest day Thursday: 30-minute swim followed by 30 minutes of yoga Friday: 30-minute brisk walk followed by 30 minutes of strength training Saturday: Rest day Sunday: 30-minute hike followed by 30 minutes of bodyweight exercises
Week 4: Monday: 30-minute jog followed by 30 minutes of strength training Tuesday: 30-minute cycling followed by 30 minutes of bodyweight exercises Wednesday: Rest day Thursday: 30-minute swim followed by 30 minutes of yoga Friday: 30-minute brisk walk followed by 30 minutes of strength training Saturday: Rest day Sunday: 30-minute hike followed by 30 minutes of bodyweight exercises
In addition to this exercise plan, it’s recommended to maintain a calorie deficit diet of around 500-1000 calories a day in order to lose weight. It’s essential to stay hydrated and get a good amount of sleep as well. It’s important to consult with a doctor or a dietitian before making any major changes to your diet or exercise plan.