2 Week Workout Plan To Lose Weight At Home

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If you’re ready to take action to lose some unwanted extra pounds at your middle, good for you! Shedding excess belly fat isn’t just about vanity, it’s about improving your health and reducing your risk factors for heart disease, diabetes and more. While belly fat may be the most dangerous type of fat, the good news is it’s also the easiest to lose with healthy habits that include regular exercise, a nutritious diet and quality sleep.

This two-week walking plan can help you get started with consistent,  belly fat-reducing exercise (when paired with a caloric deficit in your diet). Simply follow the recommended schedule below, adjusting to your personal needs and schedule as you see fit.

Unable to walk outdoors? No problem! You can also do these walks on a treadmill or using an indoor track, too. Once you have completed these two weeks, feel free to repeat the plan again, or try our 6-Week Belly Fat Blasting Plan next!

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When it comes to your walking pace, gauge your intensity on a scale of 1–10. A 5–6 effort should have you breathing quickly but able to carry on a conversation easily. An 8–9 effort should have you breathing very heavily and able to answer yes or no questions only. Since your intensity varies with your personal fitness level, vary your duration (if you are just starting out, work your way up to longer sessions), and adjust your speed and power to reach the recommended effort range for each walk.

This walk is all about building your overall aerobic fitness and endurance. After walking for 3–5 minutes at an easy pace to warm up, focus on maintaining a steady effort level of a 5–6 intensity until you’ve completed your session for the day (spend about 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk).

Interval training can help you walk further in a shorter amount of time, so focus on speed and intensity over duration for this session. After walking for 3–5 minutes at an easy pace to warm up, begin repeating your interval sets. Spend 3–5 minutes walking at a brisk pace, at an intensity of about a 5–6, the power walk or jog for up to 1 minute at an intensity of an 8–9. When you’ve completed your session for the day, spend 3–5 minutes walking at an easy pace to cool down, catch your breath and complete your walk. Tailor your training to meet your current level by lengthening your brisk pace timeframe and going for shorter interval pushes to start, adjusting your pace as you build your fitness.

Two A Day Workout Plans For Fitness And Weight Loss

Adding in intervals of resistance training can help you develop total-body strength and metabolically active muscle. After a 3–5 minute warmup walk, alternate 3–5-minute intervals of a steady, power pace (RPE 5–6) with 30–60 seconds of bodyweight only, strength-building moves such as squats, lunges, pushups, dips, bridges, planks, etc. (Check out this sample plan here for more ideas and form tips.) Wind down by spending the last 5 minutes at a more comfortable pace and allow your breathing and heart rate to recover.

Research shows stress relief is a great way to help reduce belly-fat causing cortisol levels, and this easy pace,  active recovery session is an excellent way to let go of tension. This walk should almost feel like a moving meditation. Enjoy your movement time (stride at a comfortable 3–4 effort level) — take in your surroundings, focus on feeling good and try to be mindful of your breath and steps along the way.

On your off days, stretching can help you stay moderately active while you work on your mobility, which can help you utilize a more full range of motion during your stride and ultimately perform better during your walks. Try these stretches in the morning to start your day, energize your body at any time with these dynamic stretches or wind down before bed with these tension-reducing stretches.

Top Trainers Share How To Lose Weight In 2 Weeks

Check out “Workout Routines” in the MyFitnessPal app to discover and log workouts or build your own with exercises that fit your goals.

Jessica Smith As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit walkonwalkstrong.com to learn more about her fun, results-driven programs for all levels of exercisers.Download your complete 2-Week Workout Plan for women with daily, guided workout videos on YouTube! This FREE two-week training plan is designed to build muscle and burn fat at home; AND create a consistent fitness routine you look forward to daily! AND it includes a healthy meal plan!

You don’t need fancy gymequipmentor one-on-one personal training sessions to get fit! Every workout in this two-week training plan, from dumbbell strength training to HIIT cardio, can be done at home.

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A Set of Dumbbells. Most of the daily workouts require a set of dumbbells. Each weight training workout will have a recommended dumbbell weight, usually between 8-20 pounds. Remember muscle growth happens with lifting heavy weights.

If you’re a runner and want to incorporate running into this full body workout plan, I suggest completing three of the strength training workouts each week. Choose three full body workouts OR choose:

How To Lose Weight In Two Weeks (with Pictures)

You just want to make sure you are strength training your major muscle groups three times per week. Add running on the other days or add a run to arm days if time allows.

If you need to adjust this plan for pregnancy/postpartum, modifications are noted next to the daily workouts to make this fitness plan accessible for all fitness levels. If I don’t recommend a workout for pregnancy, I’ve linked an alternative, pregnancy-friendly workout.

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Week Workout Plan For Weight Loss With Free Pdf

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Week Training Schedule To Lose Fat And Gain Muscle!

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Note:before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love, LLC recommends that you consult with your physician. Nourish Move Love, LLC primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

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This post does include affiliate links and I earn a small commission on products purchased using these links (at no additional cost to you). All words and opinions are my own. Thank you for supporting Nourish Move Love.Oh, the jump rope. Just thinking about it likely conjures memories of your elementary school playground or weekends on the cul-de-sac with your neighborhood friends.

But despite its childish stigma, a jump rope is a serious fitness tool that can yield impressive results. There’s a reason functional fitness gyms across the world are incorporating jump rope sets into prescribed workouts.

“It’s very effective at burning calories because of the fact that it can be used in interval-style workouts, ” says Lee Boyce, a Toronto-based strength coach, writer, speaker and college professor. “You can have a very metabolic effect that can

Week Workout Plan To Lose Weight