2-Week Workout Plan to Lose Inches

2-Week Workout Plan to Lose Inches

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)

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