7 Days Complete Fitness Plan

This beginner-friendly fitness plan helps you lose weight, gain strength, and stay active.

Day 1 – Full Body Workout

• Push-ups – 3×10
• Squats – 3×15
• Plank – 3×30 sec

Day 2 – Cardio & Core

• Jogging / Brisk walk – 20 min
• Mountain climbers – 3×20
• Leg raises – 3×15

Day 3 – Upper Body

• Push-ups – 4×10
• Bicep curls – 3×15
• Tricep dips – 3×12

Day 4 – Yoga & Stretching

• Surya Namaskar – 10 rounds
• Bhujangasana – 3×30 sec
• Pranayama – 10 min

Day 5 – Lower Body

• Squats – 4×20
• Lunges – 3×12
• Glute bridge – 3×15

Day 6 – HIIT Fat Burn

• High knees – 30 sec × 5
• Burpees – 3×10
• Jump squats – 3×15

Day 7 – Rest & Recovery

Light stretching, walking, and quality sleep.

Conclusion

Follow this 7-day fitness plan consistently for better health, fat loss, and energy.