{"id":11897,"date":"2018-12-18T12:18:22","date_gmt":"2018-12-18T12:18:22","guid":{"rendered":"http:\/\/localhost\/hk-blog\/how-your-ideal-workout-plan-should-look-like-bid-8327\/"},"modified":"2026-01-28T11:06:21","modified_gmt":"2026-01-28T05:36:21","slug":"how-your-ideal-workout-plan-should-look-like-bid-8327","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/","title":{"rendered":"How Your Ideal Workout Plan Should Look Like?"},"content":{"rendered":"<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Following a workout routine is a great idea. You\u2019ll be regular and it\u2019ll help you streamline your fitness journey. As much as it is important to have a weekly workout schedule, you cannot ignore the fact that sometimes it can be boring.<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">\u00a0<\/span><\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#Things_to_keep_in_mind\" >Things to keep in mind\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#1_It_should_match_your_training_frequency\" >1. It should match your training frequency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#2_It_should_fit_in_your_personal_weekly_schedule\" >2. It should fit in your personal weekly schedule\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#3_It_should_align_with_your_training_preferences_and_fitness_needs\" >3. It should align with your training preferences and fitness needs<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#What_each_day_should_be_like\" >What each day should be like?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#7_Day_Split_Workout_Routine\" >7 Day Split Workout Routine\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#Ideal_Weekly_Workout_Routine\" >Ideal Weekly Workout Routine<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/how-your-ideal-workout-plan-should-look-like\/bid-8327\/#Alternate_Workout_Routine\" >Alternate Workout Routine<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Things_to_keep_in_mind\"><\/span><span style=\"font-size: 20px;\"><strong>Things to keep in mind\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>3 things to keep in mind when chalking out your weekly workout routine<\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"1_It_should_match_your_training_frequency\"><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>1. It should match your training frequency<\/strong><br \/>\n<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">An ideal weekly workout routine is the one that allows you to train each muscle group once\/ twice\/ thrice a week depending upon your fitness goal. Discuss your goals with your trainer and he\u2019ll help you formulate the right routine for you.\u00a0<\/span><\/span><\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"2_It_should_fit_in_your_personal_weekly_schedule\"><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>2.<\/strong><strong> It<\/strong><strong> should fit in your personal weekly schedule\u00a0<\/strong><br \/>\n<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Assess how many days of a week can you actually workout. What\u2019s the use of making an\u00a0<\/span><\/span><span style=\"font-family: times new roman,times,serif;\"><span style=\"font-size: 18px;\">elaborate\u00a0<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">week-<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">long<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> workout routine and then missing training 2 -3 times a week? <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Also,<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> it is important to know what time of the day suits you for a\u00a0<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">workout<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">. Do you prefer an early morning run or are free post workout\u00a0in the evening to hit the gym. Ask yourself \u2013 can I train all 7 days of the week? Do I need weekends off? Do I need an off day?\u00a0<\/span><\/span><\/p>\n<h3 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"3_It_should_align_with_your_training_preferences_and_fitness_needs\"><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>3. It should align with your training preferences and fitness needs<\/strong><br \/>\n<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Fitness means different things for everyone. For some it may be losing excess fat,\u00a0for\u00a0others,<\/span><span style=\"font-family: times new roman,times,serif;\"> it can be building muscle mass and stamina. Instead of workouts being boring and forced upon, you should enjoy what you do.<\/span><\/span><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"What_each_day_should_be_like\"><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><span style=\"font-size: 20px;\"><strong>What each day should be like?<\/strong><\/span><br \/>\n<\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Most people train five times a day. If you\u2019ve also decided the same then here\u2019s what an ideal schedule should include \u2013 three days of strength training and two days of cardio followed by two days of rest.\u00a0<\/span><\/span><\/p>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">On the\u00a0other hand,<\/span><span style=\"font-family: times new roman,times,serif;\"> if you want to tone muscles, then you can cut one day of cardio and focus on strength training for four days. For those of you who want to improve endurance and build stamina, it is ideal to skip a strength training day and replace it with cardio instead.<\/span><\/span><\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 2_14.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p><em><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Image Source \u2013 Braingroom.com<\/span><\/span><\/em><\/p>\n<ul>\n<li><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Strength Training\u00a0<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">We all know, the more muscles you have, the higher is the metabolic rate. It also strengthens your bones and joints. Strength training is indeed an integral part of your idea weekly workout routine. It should have upper and lower body movements\u00a0and a balance between pushing and pulling movements. There\u2019s a common misconception that strength training means you need to flex hard on the machines. On the contrary, you can also do an intensive strength training session incorporating bodyweight moves like squats, dumbbells, TRX suspension trainers etc.\u00a0<\/span><\/span><\/p>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">A 45 \u2013 60 minutes strength training session with 5 minutes warm-up is ideal. On days dedicated to strength training, you can include various other elements like non-linear movement, coordination practice, and building flexibility. Incorporate these elements during warm up to bring variation.\u00a0<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><strong><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Cardio\u00a0<\/span><\/span><\/strong><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">For an ideal workout, you must do cardio 2 \u2013 3 times a week. There are plenty of options for a hearty cardio session. Run on the treadmill, go for an outdoor jog, climb up and down the stairs\u2026the list goes on. It is recommended that you do 150 minutes of moderate to intense activity per week. Now it depends upon you, how you divide these 150 minutes into smaller sessions.\u00a0<\/span><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"7_Day_Split_Workout_Routine\"><\/span><span style=\"font-size: 20px;\"><strong>7 Day Split Workout Routine\u00a0<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>If you follow the 7-day workout routine for a limited period of time, you\u2019ll notice fabulous results. When you work out all through the week, your body starts to overcompensate by generating more energy by burning more calories. This means <a href=\"https:\/\/www.healthkart.com\/fat-loss-supplements?navKey=SCT-vs-spc-fatlss\">fat loss<\/a>\u00a0<span style=\"font-family: times new roman,times,serif;\"><span style=\"font-size: 18px;\">and\u00a0<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">higher metabolic rate, two of the most desired features for any fitness enthusiast. It is also a great way of shocking the muscles into new growth.<\/span><\/span><\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 3_13.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Image Source \u2013 Blueprint Fitness<\/span><\/span><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Ideal_Weekly_Workout_Routine\"><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>Ideal Weekly Workout Routine <\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Here\u2019s what your ideal weekly <a href=\"https:\/\/connect.healthkart.com\/pump-up-your-workout-your-motivational-gym-workout-playlist-is-here\/bid-4813\">workout routine<\/a> can comprise of \u2013<\/span><\/span><\/p>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Day 1 \u2013 Chest<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Flat bench barbell press \u2013 4 sets of 8 \u2013 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Incline dumbbell press &#8211; 4 sets of 8 \u2013 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Incline dumbbell flyes \u2013 3 sets of 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Push ups<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> \u2013 4 sets of 20 reps<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Day 2 \u2013 Shoulders<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Seated dumbbell shoulder press \u2013 4 sets of 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Standing barbell military press \u2013 4 sets of 10 \u2013 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Dumbbell lateral raises \u2013 4 sets of 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Dumbbell front raises \u2013 4 sets of 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">EZ Bar upright rows \u2013 4 sets of 15 reps<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Day 3 \u2013 Legs<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Barbell Squats \u2013 4 sets of 8 \u2013 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Hack Squats \u2013 4 sets of 8 \u2013 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Leg press machine \u2013 3 sets of 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Hamstring curls \u2013 3 sets of 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Leg extension machine \u2013 3 sets of 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Calf raises \u2013 3 sets of 20 reps<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Day 4 \u2013 Back and Abs<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Chin-ups \u2013 4 sets of 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Dumbbell rows \u2013 4 sets of 8 \u2013 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Wide grip lat pull downs \u2013 4 sets of 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Close grip lat <\/span><\/span><span style=\"font-family: times new roman,times,serif;\"><span style=\"font-size: 18px;\">pull downs<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> \u2013 4 sets of 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Hyperextensions \u2013 4 sets to failure<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Barbell bent over rows \u2013 4 sets of 8 reps<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Day 5 \u2013 Arms (biceps and triceps)<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Double arm dumbbell curls \u2013 4 sets of 10 -12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Skull crushers \u2013 4 sets of 10 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Overhead triceps rope extension \u2013 4 sets of 15 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Preacher curl machine \u2013 4 sets of 12 reps<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Triceps rope pushdowns \u2013 4 sets of 15 reps \u00a0\u00a0<\/span><\/span><\/li>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">EZ Bar curls \u2013 4 sets of 10 reps<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Day 6 and 7<\/span><\/span><\/p>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Day 6 and 7 aren\u2019t fixed for any muscle group and that\u2019s what makes this workout session so much fun. You can focus on your problem area or the area that you think needs more attention and dedicated either both days or one day to it. For example, if you think your arms need to be more toned, repeat arms workout for Day 6 and for Day 7 do a cardio session.<\/span><\/span><\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Alternate_Workout_Routine\"><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"><strong>Alternate Workout Routine <\/strong><\/span><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Here\u2019s another alternative plan for those who like to mix things up a little. If you don\u2019t like to spend all the time in the gym and want to do some outdoor fun activities as a part of your workout routine, then the following plan is perfect for you.<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Monday<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Upper body strength training (45 \u2013 60 minutes)<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Tuesday<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Lower body strength training (30 \u2013 60 minutes)<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Wednesday<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Yoga or low impact activity (30 \u2013 60 minutes). The best rule is to follow a high impact training day with a low impact one. A low impact training gives your muscle some time to recover to recharge fully before you hit the <\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">high-intensity<\/span><\/span><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\"> workout.<\/span><\/span><\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/image 4_2.png\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><em><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Image\u00a0Source \u2013 Gaiam<\/span><\/span><\/em><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Thursday<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">HIIT (20 minutes). It can include intensive dancing, cycling, or running, but make sure you do it for short intervals of time.<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Friday<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Total body strength workout (30 \u2013 60 minutes). Focus on muscle groups like quads, chest, upper back, glutes, and hamstring. Try doing think planks, plank variations, bench press, hip thrust, and squats.<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Saturday<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Cardio \u2013 cycling, running, or brisk walking for as long as you\u2019re comfortable.<\/span><\/span><\/p>\n<ul>\n<li class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Sunday<\/span><\/span><\/li>\n<\/ul>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Rest day! Your body needs an off day as well. Give it time to recover, so that you can get back stronger.<\/span><\/span><\/p>\n<p class=\"rtejustify\"><span style=\"font-size: 18px;\"><span style=\"font-family: times new roman,times,serif;\">Hope these weekly workout plans give your fitness journey a push in the right direction.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Following a workout routine is a great idea. You\u2019ll be regular and it\u2019ll help you streamline your fitness journey. As much as it is important to have a weekly workout schedule, you cannot ignore the fact that sometimes it can be boring.\u00a0 Things to keep in mind\u00a0 3 things to keep in mind when chalking [&hellip;]<\/p>\n","protected":false},"author":77,"featured_media":15162,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[22,471,454],"tags":[301,303,302,300,305,306,277],"secondary_tag":[35,137],"class_list":{"0":"post-11897","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bodybuilding","8":"category-fitness-tips","9":"category-workout-routine","10":"tag-abs-workout","11":"tag-bicep-workout","12":"tag-chest-workout","13":"tag-gym-workout","14":"tag-leg-workout","15":"tag-tricep-workout","16":"tag-workout","17":"secondary_tag-exercise","18":"secondary_tag-supplementation","19":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Your Ideal Workout Plan Should Look Like? - Healthkart<\/title>\n<meta name=\"description\" content=\"An ideal workout plan can help you meet your fitness goals anyway if you follow it consistently. 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