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Fat Loss, Endurance & Flexibility Focused | Low-Impact & Joint-Friendly
You’ve reset your gut. Inflammation is down. Your energy’s returning.
Now what?
This plan is your next phase—where healing meets strength, and movement becomes a celebration. Think low-impact but powerful. Gentle but sweaty. Flexible but focused. Let’s build endurance, burn fat, and move with intention.
Why This Plan Works
- Fat Loss – High-calorie burn without burnout
- Endurance & Stamina – Cardio that builds you up, not breaks you down
- Flexibility & Mobility – Daily stretch + recovery to keep you grounded
- Low-Impact & Safe – Protects knees, joints, and your nervous system
Weekly Schedule Breakdown
- 5–6 Days per Week (1 rest or active recovery day)
- 45–60 Minutes per Session
- Progressive Overload – Add time, reps, or light weights over time
Weekly Workout Structure
Day 1 – Strength & Core Activation (Full Body)
Warm-Up (5 min)
Arm swings · Hip circles · Marching in place
Main Workout – 3 Rounds
- Chair Squats (12 reps)
- Wall or Incline Push-Ups (10 reps)
- Glute Bridges (12 reps)
- Standing Oblique Twists (15 reps/side)
- Knee Plank (20 sec)
- Seated Knee Raises (12 reps/leg)
Cool-Down
Deep breathing · Hamstring & hip stretches
Day 2 – Low-Impact Cardio & Endurance
Warm-Up (5 min)
Gentle walking · Shoulder rolls
At-Home Option (35 min)
- Power walk in place – 10 min
- Step-ups (use stairs or step) – 10 min
- Seated punches + knee lifts – 10 min
- Stretch & breathe – 5 min
Gym Option
- Treadmill incline walk – 30 min
- Stationary bike – 10 min
Day 3 – Flexibility & Recovery (Active Yoga)
- 30 min Yoga Flow (hip openers, spinal twists, cat-cow)
- 10 min Foam Rolling or Massage
- 5 min Breathwork to calm the nervous system
Day 4 – Upper Body Strength + Core
Warm-Up (5 min)
Arm circles · Shoulder mobility
Main Workout – 3 Rounds
- Wall Push-Ups (10 reps)
- Seated Dumbbell Shoulder Press (10 reps)
- Banded or Seated Rows (12 reps)
- Glute Bridge March (10 reps/side)
- Standing Heel Touches (12 reps/side)
- Knee or Full Plank (20 sec)
Cool-Down
Arm and back stretches · Slow breathing
Day 5 – Cardio Boost (Low-Impact HIIT Style)
At-Home Option
- Side Step Touches – 10 min
- Seated Punches – 10 min
- Incline Step-Ups – 10 min
- Stretch & breathe – 5 min
Gym Option
- Treadmill walk (speed + incline) – 30 min
- Stationary Bike – 15 min
Day 6 – Lower Body Strength & Balance
Warm-Up (5 min)
Gentle squats · Hip openers
Main Workout – 3 Rounds
- Chair Squats (12 reps)
- Seated Leg Lifts (12 reps/leg)
- Standing Calf Raises (15 reps)
- Glute Kickbacks (12 reps/leg)
- Lying Side-Leg Raises (12 reps/leg)
- Plank on Knees (20 sec)
Cool-Down
Hip flexor & quad stretches
Day 7 – Active Recovery
- 30 min Walk (gentle pace, no goals—just move)
- 15 min Full Body Stretch or Foam Rolling
How to Progress (Weeks 3–6)
- Add 2–3 more reps to each set every 2 weeks
- Use light dumbbells or resistance bands as you build strength
- Extend cardio sessions to 45–60 min by Week 4
- Mix up the yoga/stretching routines to stay engaged
Detox-to-Strength Tips
- Hydrate Daily – 3L of water = optimal fat burn + digestion
- Track Steps – 8k–10k/day = movement momentum
- Prioritize Sleep – 7–9 hours to rebuild + recover
Final Thoughts: You’re Not Starting Over—You’re Starting Stronger
This is not a punishment.
It’s a celebration of how far you’ve come. A gift to your body. A promise to your future self.
Gentle, consistent movement is the bridge from healing to thriving.
💬 What’s your favorite low-impact workout? Drop it in the comments—and let’s build this next chapter, together.
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