- Day 1: 30 minutes of walking
- Day 2: 30 minutes of strength training
- Day 3: 30 minutes of cycling
- Day 4: 30 minutes of walking
- Day 5: Rest
- Day 6: 30 minutes of swimming
- Day 7: Rest
Day 1: 30 minutes of walking
- Warm-up: Begin with a 5-minute slow walk, gradually increasing your pace.
- Main workout: Walk briskly for 20-25 minutes, keeping a steady pace that raises your heart rate.
- Cool-down: Finish with a 5-minute slow walk, gradually decreasing your pace.
Day 2: 30 minutes of strength training
- Warm-up: Begin with a 5-minute light cardio warm-up, such as walking or jogging in place.
- Main workout: Do a full-body strength training routine, including exercises such as squats, lunges, push-ups, and planks. You can use dumbbells, resistance bands, or your body weight for resistance.
- Cool-down: Finish with a 5-minute stretch to help prevent muscle soreness.
Day 3: 30 minutes of cycling
- Warm-up: Begin with a 5-minute slow cycling warm-up, gradually increasing your pace.
- Main workout: Cycle at a moderate pace for 20-25 minutes, keeping a steady rhythm that elevates your heart rate.
- Cool-down: Finish with a 5-minute slow cycling cooldown, gradually decreasing your pace.
Day 4: 30 minutes of walking
- Warm-up: Begin with a 5-minute slow walk, gradually increasing your pace.
- Main workout: Walk briskly for 20-25 minutes, keeping a steady pace that raises your heart rate.
- Cool-down: Finish with a 5-minute slow walk, gradually decreasing your pace.
Day 5: Rest day
Day 6: 30 minutes of swimming
- Warm-up: Begin with a 5-minute slow swim, gradually increasing your pace.
- Main workout: Swim laps or do water aerobics for 20-25 minutes, keeping a steady rhythm that elevates your heart rate.
- Cool-down: Finish with a 5-minute slow swim, gradually decreasing your pace.
Day 7: Rest day
Remember to hydrate well, wear appropriate clothing and footwear, and always listen to your body. Gradually increasing the duration and intensity of your workouts can help prevent injury and make your workouts more effective over time
