As a research assistant, I have devised the following workout plan that combines yoga and high-intensity training to focus on muscle building and reducing belly fat. The plan is structured from Monday through Sunday, with alternating days of yoga and high-intensity training. For optimal results, ensure proper form and consistency in your workouts.
Monday – Yoga:
1. Warm-up: 5 minutes of gentle stretching and deep breathing.
2. Sun Salutation A: 8 rounds
3. Sun Salutation B: 8 rounds
4. Standing poses: Warrior I, II, and III, Triangle, Extended Side Angle (hold each pose for 30 seconds on each side)
5. Core strengthening: Boat Pose, Plank, Side Plank, Dolphin Plank (hold each for 30 seconds, working up to 1 minute)
6. Backbends: Cobra, Bow, Bridge, Wheel (15 seconds to 30 seconds each)
7. Hip openers: Pigeon, Butterfly, Seated Forward Bend (1 minute each)
8. Inversions: Shoulderstand, Headstand, Handstand (only if comfortable and experienced in these poses)
9. Cool-down: Corpse pose (Savasana) for 5-10mins
Tuesday – High-Intensity Training:
1. Warm-up: 5 minutes of light cardio (such as jumping jacks, high knees, and butt kickers)
2. Circuit 1 (Repeat 3 times with 30 seconds rest between rounds):
– Squat Jumps (45 seconds)
– Push-ups (45 seconds)
– Mountain Climbers (45 seconds)
3. Circuit 2 (Repeat 3 times with 30 seconds rest between rounds):
– Burpees (45 seconds)
– Plank Jacks (45 seconds)
– Bicycle Crunches (45 seconds)
4. Circuit 3 (Repeat 3 times with 30 seconds rest between rounds):
– Box Jumps or Step-ups (45 seconds)
– Tricep Dips (45 seconds)
– Russian Twists (45 seconds)
5. Cool-down: 5 minutes of stretching and deep breathing
Wednesday – Yoga (similar to Monday, focusing on different muscle areas or adding variations)
Thursday – High-Intensity Training (similar to Tuesday, with option to switch exercises for variety)
Friday – Yoga: Focus on Restorative Yoga
1. Warm-up: 5 minutes of gentle stretching and deep breathing
2. Supported Child’s Pose: 3-5 minutes
3. Legs up the Wall: 5-10 minutes
4. Supported Forward Bend: 3-5 minutes
5. Supported Bridge: 3-5 minutes
6. Supported Twist (both sides): 3-5 minutes each side
7. Savasana: 10-20 minutes
Saturday – High-Intensity Interval Training: Outdoor Activity
1. Warm-up with 5 minutes of light jogging
2. 20-30 minutes of outdoor interval training, such as sprint intervals, hill sprints, or stairs
3. Cool-down: 5 minutes of stretching and deep breathing
Sunday – Active Rest Day:
On Sundays, take a day to engage in activities that allow your body to recover and enjoy gentle movement, like walking, swimming, or a light-hearted dance class. Focus on stretching and restorative poses to prepare yourself for the next week’s workouts.
Don’t forget that adequate rest, proper nutrition, and hydration play crucial roles in achieving your fitness goals. Always consult with a healthcare provider or certified fitness professional when starting a new exercise program.