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Fat Loss & Strength Workout Plan

The document outlines a personal fat loss and workout routine, emphasizing a structured daily schedule that includes specific meal times and sleep goals. It features a 5-day evening workout plan focusing on full body strength, cardio, lower body, and HIIT exercises, with a day for rest and optional activities. Eating habits include avoiding added sugars and junk food, with a focus on clean meals and portion control.

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muhammedmahisnizam
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11 views3 pages

Fat Loss & Strength Workout Plan

The document outlines a personal fat loss and workout routine, emphasizing a structured daily schedule that includes specific meal times and sleep goals. It features a 5-day evening workout plan focusing on full body strength, cardio, lower body, and HIIT exercises, with a day for rest and optional activities. Eating habits include avoiding added sugars and junk food, with a focus on clean meals and portion control.

Uploaded by

muhammedmahisnizam
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Fat Loss & Strength Routine Plan

Personal Fat Loss and Workout Routine

Daily Routine + Eating Habits

Sleep Goal: Sleep by 10 PM every night

Daily Routine:

- 5 AM: Wake for Fajr + stretch or light walk

- 8 AM: Clean breakfast (eggs, oats, or banana)

- 1 PM: Moderate lunch (half plate rice + dal/chicken + veggies)

- After Asr or Maghrib: 2030 min workout

- 8 PM: Light dinner (roti or egg sandwich + salad)

- 9:30 PM: Phone off, relax, read or listen

- 10 PM: Sleep

Eating Rules:

- Cut added sugar and avoid junk food

- Drink only water or black tea/coffee

- Control portions of heavy meals like biriyani (okay 12x a week)

- Eat clean breakfast every day

Evening Workout Plan (5 Days)

5-Day Evening Workout Plan (No Equipment Needed)

Day 1: Full Body Strength

- Jumping Jacks 30 sec x 3


Fat Loss & Strength Routine Plan

- Push-ups 3 sets x 812 reps

- Bodyweight Squats 3 sets x 15 reps

- Plank 3 sets x 30 sec

Day 2: Cardio + Core

- High knees 30 sec

- Mountain climbers 30 sec

- Rest 30 sec (Repeat 4 rounds)

- Bicycle crunch 3 sets x 15 reps

- Leg raises 3 sets x 10 reps

Day 3: Rest or Walk + Stretch

Day 4: Lower Body Focus

- Squats 3 sets x 20

- Lunges (each leg) 3 sets x 10

- Wall sit 3 sets x 30 sec

- Calf raises 3 sets x 15

Day 5: HIIT Circuit (Repeat 23 Rounds)

- Jump squats 30 sec

- Push-ups 30 sec

- Burpees 30 sec

- Plank 30 sec
Fat Loss & Strength Routine Plan

Day 6: Optional Walk or Repeat Any Workout

Day 7: Rest and Recovery

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