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🏋️‍♀️ 1-Month Weight Loss Workout Plan for Gym Beginners

✅ Goal:

• Burn fat
• Build basic strength & stamina
• Improve metabolism
• Learn proper form & develop consistency

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🔄 Weekly Structure

Day	Focus	Type
Mon	Full Body Strength + Cardio	Weight + Cardio
Tue	Core & Cardio	Bodyweight + HIIT
Wed	Lower Body Strength	Weights + Machines
Thu	Active Recovery or Light Cardio	Light activity
Fri	Upper Body Strength + Cardio	Weights + Cardio
Sat	HIIT + Core	Bodyweight/HIIT
Sun	Rest or Walk (Optional)	Recovery

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🗓️ Week-by-Week Breakdown

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🔹 Week 1: Learn & Adapt

Focus: Learn correct form, get familiar with equipment, ease into cardio.

Monday – Full Body + Light Cardio

• Warm-up: 5–10 min treadmill walk
• Leg Press – 2×10
• Seated Row – 2×10
• Dumbbell Shoulder Press – 2×10
• Plank – 2×20 sec
• Treadmill: 15 min brisk walk

Tuesday – Core + Light HIIT

• Bicycle Crunches – 3×15
• Leg Raises – 3×12
• Jumping Jacks – 3×30 sec
• Mountain Climbers – 2×20 sec
• Stretch: 5 minutes

Wednesday – Lower Body Focus

• Goblet Squats – 3×12
• Glute Bridge – 3×12
• Leg Curls (Machine) – 3×10
• Treadmill: Incline walk 10–15 min

Thursday – Active Recovery

• 20–30 minute walk or light yoga
• Foam rolling/stretching

Friday – Upper Body + Cardio

• Chest Press – 3×10
• Lat Pulldown – 3×10
• Dumbbell Bicep Curls – 2×12
• 10–15 min cycling or elliptical

Saturday – HIIT & Core

• Circuit x 3 rounds:
  • 30 sec Jump Rope
  • 20 sec High Knees
  • 15 Pushups (knee ok)
  • 30 sec Plank
• Cool-down: 5 min stretching

Sunday – Rest

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🔹 Week 2: Build Momentum

Slightly increase sets, weight, or cardio time. Focus on consistency.

• Add 1 more set to each strength move
• Increase HIIT duration by 5 min
• Include 1-minute jog intervals during treadmill walks

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🔹 Week 3: Push & Challenge

Introduce more compound lifts & interval cardio.

• Squats with barbell (light)
• Deadlifts with dumbbells
• Treadmill: 2 min walk / 1 min jog (20 mins total)
• Try stair climber for 10 mins

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🔹 Week 4: Progress & Evaluate

• Try 4 sets for major lifts
• Track improvements (weight used, endurance, how you feel)
• Add variety: Switch dumbbells to machines or vice versa

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🍎 Nutrition Tips

1. Stay hydrated – 2–3 liters of water daily
2. Focus on protein – chicken, tofu, lentils, eggs
3. Limit sugar & fried food
4. Avoid post-gym junk food
5. Eat whole foods: veggies, lean meat, fruits, grains

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🧠 Smart Tips for Beginners

• Start light: Form over heavy weight
• Track progress weekly (not daily)
• Sleep 7–9 hrs for recovery
• Don’t skip rest days
• Use a mirror to check your posture
• Don’t compare – everyone starts somewhere!

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📅 Summary Calendar

Week	Focus	Goals
1	Learn & Adapt	Build habits, learn form
2	Build Momentum	Increase endurance & strength
3	Push Yourself	Introduce intervals, compound lifts
4	Progress & Evaluate	Track progress, add intensity