When work is busy, fitness is usually the first thing to slip. Long hours, meetings and travel make it hard to follow complicated programs. The plan below is built for real life: four sessions a week, around 45–60 minutes each, mixing strength training and cardio.
Always start at a level that feels comfortable and build up gradually. If you have a medical condition or an injury, check with your doctor before starting a new exercise plan.
Why mix strength training and cardio?
Cardio burns calories while you do it and improves your stamina. Strength training builds and protects muscle, which helps your body use more energy and keeps you looking toned as you lose weight. Doing both gives better, longer-lasting results than doing only one.
The weekly plan
Day 1: Full-body strength
- Warm-up: 5–10 minutes on a cardio machine
- Leg press or squats: 3 × 10–12
- Chest press: 3 × 10–12
- Seated row: 3 × 10–12
- Shoulder press: 3 × 10–12
- Plank: 3 × 30 seconds
Day 2: Cardio intervals
- 5-minute easy warm-up
- 20 minutes of intervals: 1 minute fast, 2 minutes easy, on a bike, treadmill or cross-trainer
- 5-minute cool-down
Day 3: Rest or light activity
Go for a walk, stretch or simply rest. Recovery is part of the plan.
Day 4: Full-body strength (variation)
- Warm-up: 5–10 minutes of cardio
- Lunges or step-ups: 3 × 10 each leg
- Lat pulldown: 3 × 10–12
- Dumbbell bench press: 3 × 10–12
- Dumbbell rows: 3 × 10–12
- Core exercise of your choice: 3 sets
Day 5: Steady cardio or aerobics
30–40 minutes of steady cardio at a pace where you can still talk, or join an aerobics session for a more fun way to get your cardio in.
Days 6 and 7: Rest, or one optional extra session
Make it fit your schedule
- Train when you can, not when the gym allows. At a 24/7 gym, a 6 am or 11 pm session is always possible.
- Short on time? Do the strength exercises back to back as a circuit with less rest.
- Track your workouts. Small improvements every week add up.
- Food matters most. Exercise supports weight loss, but your daily eating habits make the biggest difference.
Get help with your plan
If you want a plan built around your body, schedule and goals, our trainers can help. Learn more about our weight loss program and cardio training, or contact Club29 Gym in Thaltej, Ahmedabad.
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