An important moment. To significantly reduce your weight, balance your diet. Calculate the calories consumed. And it should not exceed what you consume each day. Be sure to drink plenty of water - 2 liters a day. This way, you will build healthy muscle mass.

Create a training schedule and track the number of exercises performed. The result will depend on the quality of their execution! Do not exhaust yourself, everything should be done gradually.

Weight loss program

Monday

5 squats without lifting feet;
20 seconds wall sit;
10 seconds plank;
15 jumps from feet together, arms down to feet apart, arms up;
15 twists from hand to hand in downward position;
10 lunges;
5 sit-ups;
10 high knees in place running position.

Tuesday

5 squats without lifting feet;
10 twists from hand to hand in downward position;
10 jumps from feet together, arms down to feet apart, arms up;
5 push-ups;
15 lunges;
15 sit-ups;
20 seconds wall sit;
20 seconds plank;
15 high knees in place running position.

Wednesday

10 squats without lifting feet;
15 sit-ups;
15 twists from hand to hand in downward position;
30 seconds wall sit;
20 jumps from feet together, arms down to feet apart, arms up;
20 high knees in place running position;
20 lunges;
30 seconds plank.

Thursday

15 squats without lifting feet;
20 twists from hand to hand in downward position;
30 lunges;
25 seconds plank;
15 sit-ups;
40 seconds wall sit;
25 lunges;
20 jumps from feet together, arms down to feet apart, arms up;
10 arm bends.

Friday

15 squats without lifting feet;
20 sit-ups;
30 seconds plank;
15 twists from hand to hand in downward position;
30 lunges;
25 jumps from feet together, arms down to feet apart, arms up;
30 seconds wall sit;
25 high knees in place running position.


Use Saturday and Sunday to rest and allow muscles to recover. Take care of yourself and your health - lose weight properly and with joy! Follow the program and be sure to share it with your friends. Achieve perfect shape together!