You’ve been invited to a wedding three weeks from now. You notice that your belly hasn’t gone flat yet and you’ve been delaying going to the gym. With three weeks away from a big event of yours, is it still possible to have the dream body you’ve always wanted?

Well, if you’ve asked personal trainers and nutritionists, the answer really depends on how large your body has become and what your ideal body would be. However, three weeks is enough time for you to lessen the fat you accumulated over the past months.

One Week Workout Plan

There is a notion that following one kind of workout all throughout your training is a good idea. But according to trainers, this is not the most effective way to lose weight. The best way to lose weight is to have a program specifically designed for your needs and to do it repeatedly.

When you say “program” this doesn’t mean that you are stuck with one kind of workout (like strength training) for weeks on end. Instead, it is a mix of strength training, cardio, HIIT, and even rests all throughout the week. Here is an example of a one-week workout plan that you can use as a guide.

Monday: Strength Training

On the very first day of the week, start it right by doing a full-body strength training exercise. Strength training refers to a kind of exercise that uses resistance in order to condition, strengthen, and tone the muscles. The focus is on the muscles because this increases the calories you burn even after your exercise.

For Day 1, you should do squats, bench presses, dumbbell exercises, planks, and step-ups. If you’ll notice, these exercises either have a weight you’ll carry or you will be using your own body weight as resistance.

Tuesday: Cardio or HIIT

On the second day, you have to follow through with the intensity of your exercise during the previous day. So, you should either do cardio exercises or HIIT.

Cardio exercises include jogging, running, or cycling. On the other hand, HIIT or high-intensity interval training refers to high-intensity movements for short periods of time mixed with low-intensity movements during your “rest periods”. In short, it’s like a continuous exercise where your resting periods require you to still do light exercises.

Wednesday: Stretching

On the third day, you will probably feel sore after two straight days of intense workouts. So, to keep the momentum going, you want to exercise your body. However, you don’t want to overdo it because pushing your muscles and bones to high-intensity movements on the third day could just injure you.

For your stretching day, you can do balance and mobility exercises. You can also replace this with yoga or any workout that is light.

Thursday: Strength Training

Because you don’t want to lose your momentum, you have to get back to the high-intensity training. On the fourth day, follow the workout you did during the first day and focus on more strength training exercises.

Friday: High-Intensity Training

If you will notice, you are just following the first and second day routines. Trainers recommend this cycle so that you continuously target the same areas in your body. For HIIT workouts, follow the same exercise you did during the second day.

Saturday: Cardio

When it comes to the sixth day, you should lighten your exercises a notch. This will make a good transition for your body before you get a rest day. So for the sixth day, focus on cardio exercises. Brisk walks and light jogs will do because this still burns calories and at the same time, it doesn’t tire your body so much.

Sunday: Rest Day

And finally, you have your rest day. Rest days are important because this will allow your muscles and joints to recover from six continuous days of exercises. If you still want to work out, stick to low-intensity exercises. During this day, you have to keep your body well-rested so that it’s prepared for the next strength training day.


Take note that this one-week workout plan is just a guide for people who want to lose weight or to strengthen their muscles and bones. You should also note that to make this workout really effective, you have to complement it with the proper diet.

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