Designing an exercise plan is not that complicated. You will want to choose exercises that you can easily do to start with and then build up from there. If it has been a while since you have exercised you may want to take it kind of slow. Most of the time when someone decides to starts exercising they want to overdo it and then end up so sore they can not move the next day.
Then it takes several days to get the soreness out and they get discouraged. No pain, No gain is not always the best way to go. After you have been at it a while then you can push yourself more which will bring on better results. Take my advice on this a work into it slowly.
What I want to get across in this article is that to lose weight and keep it off you will have to exercise by doing something. If you just want to walk and build up to jogging that is fine. Later on you can incorporate other exercises to your routine.
Listed below is an outline of some good exercises that will speed up your metabolism and burn the fat. These are not the only exercises that will work so with a little research you can find other exercises that you may like doing and replace these with the ones you find.
Your basic exercise plan should be a three day bodyweight only plan. This plan is designed to increase your metabolism and burn fat through bodyweight resistance. In between the exercises you will do cardio intervals.
You should include 2 minute cardio intervals between your exercise sets. You can use at your choice a treadmill, stair climber, elliptical trainer, etc…. At the end of your workout session you will have completed 20 minutes of cardio.
You can start your exercise routine say on a Monday, Wednesday and Fridays or either Tuesday, Thursday and Saturday with rest days in between. These exercises should be performed in sequence. Do one set of every exercise in the list, and then repeat the second time with your cardio intervals in between.
Here are the exercises you need to do
Exercise……….Sets………..Reps
Push Ups…………………..2……………………15,15
Cardio………………………..2……………………2, 2
Chair dips…………………..2…………………..15, 15
Cardio………………………..2……………………2, 2
Walking Lunges……………2……………………16,16
Cardio…………………………..2…………………….2, 2
Squat Jumps……………….2……………………..15, 15
Cardio………………………….2………………………2, 2
Reverse Crunch…………..2………………………15, 15
Cardio………………………….2………………………2, 2
