Here is a workout plan for a fit body with seven achievable week by week goals.
Considering small and applicable goals is a much more effective way than following strict programs to achieve the goals. To have a fit body, you do not need to run as much as a marathon runner or go up a high mountain. In fact, we recommend that you never push heavy exercises on yourself for fitness, but go one step further.
We recommend 7 small, but effective goals in a workout plan for a fit body.
The 7 goals of a workout plan for a fit body
- Goal 1 of the workout plan for a fit body: Jump rope without interruption for 10 minutes
▪ Benefits: This move, which is commonly used in primary school for children, in addition to burning more than 100 calories, makes your arms and legs fit. Moreover, jump roping increases your tenacity, balance, and strength. Do jump roping according to the program below three times a day.
First week: No rope. Just jump for 1 to 2 minutes. Then take the rope and make a jump on the right and left foot alternately each time you rotate the rope. Continue this for one minute. Then jump rope by jumping on one foot alternately with each rotation of the rope and continue this move for 2 minutes.
Second to fourth week: Add fast jumps (one jump per second) for 5 to 10 seconds to your previous program. Rest for 10 to 20 seconds between each jump series. To start, repeat this move 6 times and gradually increase up to 12 series of moves.
Fifth to eighth weeks: Jump rope for 3 to 5 minutes without rest. Gradually add to this 30 to 60 seconds each time to reach the 10 minute limit.
- Goal 2 of the workout plan for a fit body: 10 push-ups
Benefits: In addition to the hands, it uses all your upper extremities.
1) Kneel on a stairway, place your hands 2 or 3 stairs above your knees. Then gently bend your elbows and lower your chest to reach the step. Do this 5-10 times and every other day in order to make it easier for you to get started.
2) At this stage, you do not need to do your push-ups with the help of the stairs! Kneel on a flat ground so that your knees are side by side, then place your hands on the floor, which extend as wide as your shoulders. While your knees are on the ground, take 5-10 push-up moves every other day.
3) When this move is also easy for you, remove your knees and straighten your legs so that only your toes and the palms of your hands be on the ground. Slowly move your body towards the ground so that the straight line from the heels of your foot to your head is still preserved. Practice so much so you can do 10 push-ups in a row. Before you reach this stage, if you’re tired, you can put your knees on the ground and continue the move.
- Goal 3 of the workout plan for a fit body: 5km run
▪ Benefits: You will burn about 350 calories (based on a speed of 16 km / h) and making your legs and feet firm and fit.
▪ Schedule: Do not panic. Finishing a 5-kilometer distance, even for runners, is a big goal at first, but this schedule is such that you will be gradually improving until you are ready to finish 5 kilometers.
First week: walk for 5 minutes and then run for 2 minutes. Repeat this procedure to get up to 1.6 kilometers. Do this 3 days a week.
Second week: Walk for 3 to 4 minutes and then run for 3 to 4 minutes and repeat this procedure up to a total distance of 1.5 to 3 kilometers. Do this also 3 times a week.
Week 3: Walk for 1 minute and run for 5 minutes, repeat this procedure until you reach 3 km, and do this 3 times a week.
Week 4: Run 3 to 5 kilometers per day and 3 days a week.
Week 5: Like the 4th week, run 3 to 5 kilometers per day and 3 days a week.
Week 6: Now you can easily run 5 km each day.
- Goal 4 of the workout plan for a fit body: Do pull-ups
▪ Benefits: Boosts your arms, shoulders, and upper back muscles.
▪ Schedule: Pull-up is an exercise that, due to its severity, everyone escapes from and usually gets you the lowest scores in school and university exercise exams. If you act according to the plan, this move will be much easier for you.
1) Place a chair under the bar. Stand on the chair and then grip bar so your hands are as wide as your shoulders, and your palm to the opposite side of your face. Lift yourself up so that your chin reaches the top of the rod and pull out your breath at the same time. Then go down the next breath while your foot reaches the chair. Rest 30 seconds to 1 minute and repeat the move. To start, it’s good to do the move 2 to 3 times, but as you gradually get stronger, you can add up to the number of moves.
2) Once you have been able to do the pull-up 5 times in a row with the help of a chair, remove the chair from your underfoot and pull yourself completely up.
- Goal 5 of the workout plan for a fit body: Learn a Yoga Balance
Benefits: Strengthens your trunk and increases your flexibility and power.
1) Put your legs together and stand, pull your hands up to the top. Raise your heels and stand on your toes, then slowly bend your knees so your hips reaches to the 3 cm of your foot heel. During this move your back should be completely straight. If it’s difficult to maintain balance at this stage, put a wooden prop under your feet to make it easier for you.
2) Then open your knees. Open your palms up to the width of your shoulders apart and put them on the ground at 30 cm distance of your feet: open your fingers so that your middle finger is facing forward.
3) At this point, bend your elbows to place your elbows under your knees. Keep your eyes straight ahead.
4) As your fingers are on the ground, pull your trunk forward, and then lift your legs while your elbows are slightly bent and all your weight is centered on your hands. Before doing this, put a pillow or mattress in front of you, so you do not hurt yourself. Repeat this move so that you can balance for 30 seconds on your hands.
- Goal 6 of the workout plan for a fit body: Raise your running speed.
▪ Benefits: 1km faster running can increase calorie burning by nearly 30%.
▪ 10-week schedule
1) Week 1: At the usual speed, which is convenient for you, run 3 days a week or walk at the intervals.
2) Week 2: Add these intervals to your routine: Run a normal 1km run, but the next 1 km would be like this: 30 seconds fast run, one minute normal run. Then cool yourself with a normal run for 1 kilometer. Do this one day a week and do the first week running / walking program on the other 2 days of the week.
3) Week 3: Repeat the first week program.
4) Fourth week: To increase strength of your legs, run up a hill or uphill path. This hill or hiking path should be such that it takes from 45 to 60 seconds for you to reach the top (if you have a treadmill, set it to a gradient of 3 to 4 percent).
The method of doing this is as follows: To warm yourself up, run on a normal ground for one kilometer. Then run up the hill, rest for 2 minutes, and repeat 2-3 times. Cool yourself with a slower run on the ground. Do this exercise once a week, in addition to the running / walking schedule on the other days.
5) Week 5: Repeat the first week program.
6) Week 6: Repeat the second week program.
7) Week 7: Repeat the first week program.
8) Eighth week: Repeat the fourth week program.
9) Week 9: Repeat the first week program.
10) Week 10: Repeat the second week program.
- Goal 7 of the workout plan for a fit body: Walk one whole day (15 to 25 km)
Benefits: You will burn more than 1,500 calories. Your legs, arms and back will be strengthened. It will increase your tenacity, balance and speed.
1) Distance: Walk for 2 hours every week (about 10 km). Add 20 to 30 minutes each time to your program to reach 4 hours.
2) Ramp: Walk on uphill routes. Or, if you have treadmill available, slope it up to 5 to 7 percent and walk for 5 minutes, then walk one the 3 percent slope for 3 minutes. Repeat this 8-10 times a day of the week.