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You want to drop a few pounds and tighten up trouble areas, but you're not sure where to begin. How do you start your weight loss journey?
It's simple: Exercise.
That's not to say that getting fit is easy. Weight loss workouts are hard work. You have to make the effort to move more. But you can definitely lose inches and create a more active lifestyle with this two-week workout plan.
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Laying the Groundwork
Let's be honest, lots of people plan to start a workout plan, but many fail to do so. From the group that actually does start, only a portion of those individuals stick with their workout plan long enough to actually alter their lifestyle.
Why? There are two reasons. First, people never prepare themselves for a new exercise routine. What is the goal? How long will it take? People just show up at the gym without a plan. They go through the motions and a few weeks later give up because they don't see results. No plan, no goals, no progress, no results.
Second, people overestimate their abilities. Training twice a day sounds better than once. Training seven days each week is better than five. Right away people want to lift heavier weights, go on long runs and bring more intensity to their workouts. This might sound great, but it's completely unrealistic and unsustainable. Going from relaxing to doing intense workouts is a recipe for disaster.
The trick to creating an effective routine is to be honest about your current fitness level. Ask yourself what are your goals, how long will it take to get there and how much time can you commit to exercise. With those thoughts in mind, give this two-week workout plan a try. Make these workouts work for you, on your schedule and based on your fitness level.
Two-Week Workout Plan
Week One
Day 1
Complete five rounds.
- Push-ups (10 reps)
- Bodyweight squats (20 reps)
- Forward lunges (5 reps each leg)
- Plank hold (30 seconds)
Rest for 30 seconds and start again.
Day 2
- Warm Up: 8 to 10 minutes of an easy jog and dynamic movements: high-knees, butt-kicks, bounding and reverse run.
- Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk and repeat for 30 minutes.
- Try to increase your mileage over time. Don't push too far, too fast.
- Cool Down: Do an easy jog for 10 minutes and then stretch.
Day 3
Complete five rounds.
- Bodyweight squats (20 reps)
- Leg raises (20 reps)
- Lateral lunges (10 reps each leg)
- Plank hold (30 seconds)
Rest for 30 seconds and start again.
Day 4
Complete four rounds.
- Push-ups (60 seconds)
- Side plank—right (30 seconds)
- Side plank—left (30 seconds)
- Incline push-ups (30 seconds)
- Decline push-ups (30 seconds)
Rest for 60 seconds and start again.
Week Two
Day 1
Complete one round.
- Jump squats (50 reps)
- Sit-ups (50 reps)
- Push-ups (50 reps)
- Jump lunges (20 reps each leg)
Rest for 2 minutes and then complete two rounds of the next circuit.
- Russian twists (30 seconds)
- Mountain climbers (30 seconds)
Rest for 30 seconds and start again.
Day 2
- Warm Up: 8 to 10 minutes of an easy jog and dynamic movements: high-knees, butt-kicks, bounding and reverse run.
- Do a 400-meter run 4 to 8 times at maximum effort.
- Rest for the amount of time it takes you to complete a 400-meter run.
- Cool Down: Do an easy jog for 10 minutes and then stretch.
Day 3
Complete this circuit as many times as possible in 15 minutes.
- Box jumps (5 reps)
- Burpees (10 reps)
- Sit-ups (15 reps)
- Bodyweight squats (20 reps)
Rest for 30 seconds and start again.
Day 4
Complete six rounds.
- Squats (20 reps)
- Jump squats (10 reps)
- Forward lunges (10 reps each leg)
- Jump lunges (5 reps each leg)
Rest 2 minutes and then complete two rounds of the next circuit.
- Push-ups (60 seconds)
- Sit-ups (60 seconds)
2-Week Workout Plan FAQs
Can you get in shape in 2 weeks?
In just two weeks, you can start to see some results and feel the benefits of exercise. While full progress and visible results may not come until later for many people, 2 weeks is enough time to start forming solid habits and notice changes.
How long does it take to lose weight?
The amount of time it takes to lose weight varies greatly from person to person, and is heavily dependent on your body fat percentage and workout intensity. Some people can lose one to two pounds per week. Generally, you may start to notice significant weight loss after about four to six weeks.
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