Monday: Strength Training Start the week with a full-body strength workout. Focus on compound movements like squats, deadlifts, push-ups, and pull-ups to build muscle and improve endurance.
Tuesday: Cardio and Endurance Engage in 30–45 minutes of moderate-to-intense cardio, such as running, cycling, swimming, or brisk walking. This boosts heart health and improves stamina.
Wednesday: Active Recovery and Flexibility Take a break from intense workouts and focus on yoga, stretching, or low-impact activities like walking. This promotes mobility and helps prevent injuries.
Thursday: Strength Training (Upper or Lower Body) Target either your upper or lower body with weightlifting, resistance bands, or bodyweight exercises. Strength training enhances metabolism and supports bone health.
Friday: High-Intensity Interval Training (HIIT) A short but intense HIIT workout (20–30 minutes) can improve cardiovascular health, burn fat, and boost overall fitness. Try sprints, jump squats, or burpees.
Saturday & Sunday: Outdoor Activities or Rest Use the weekend for fun, active hobbies like hiking, dancing, or playing sports. Alternatively, take a full rest day if your body needs recovery.