When starting a new workout routine, consult with a doctor.
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A seven-week workout plan is rare in today's plastic surgery-loving and вЂњI want it nowвЂќ society. But if you're one of those exercisers with the willpower to set and work toward a seven-week goal, you'll likely find even more benefits, such as your seven-week workout plan becoming a lifelong habit. To many people, seven weeks of workouts might sound intimidating. But taking it slowly and mixing up aerobic and anaerobic exercise will make the time pass more quickly than you'd expect.
Seven Weeks in Exercise Heaven
Your seven-week workout plan contains two important individual units, or aspects. The first is the week, of which you have seven. The second is the exercise choice: cardio and strength training. You should plan your seven-week workout by the week, adding cardio and strength training days into each week. Aim for three days of strength training and two days of cardio per week. Ensure that your strength-training days are spaced out, so that your muscles have time to rest. For convenience, consider making all seven weeks the same, such as performing strength training on Monday, Wednesday and Saturday while you perform cardio on Tuesday and Thursday.
Strength Is at Arm's Length
Your strength training days benefit you by helping build muscle, which in turn helps you burn more calories during the day. Start by learning the proper form for the exercises you intend to include in your routine. If you are new to strength training, learning proper form might constitute the first week of seven-week plan. But learning proper form will optimize your muscle gain when lifting weights as well as reduce the risk of injury. For your weight training days, choose approximately five compound exercises, or exercises that require the movement of multiple joints, such as military presses, triceps presses, chin-ups, squats and bench presses. Perform these at two to five sets of 10 reps each, resting for three minutes between sets.
Cardio Shouldn't Be a Stroll
Whether your goal is fat loss, heart health or endurance, consider scheduling your cardio days as moderate-to-high intensity cardio, such as interval training. Interval training allows you to save time while burning off high numbers of calories. Choose a cardio exercise, whether it be running, jumping rope, using the cross-trainer, playing racquetball or rowing, and go at it as fast as you can for 30 seconds. Then switch to a low-intensity workout for 60 seconds. Repeat the process a total of five times for the first week's sessions. Remember to add a warm-up and cool-down.
A New Peak Every Week
Your seven-week plan should be familiar to you by week two, simply because each week is the same except for one thing: progress. Every week, you should step up your intensity. For strength training days, add more weight, sets or reps to your exercises. For example, for your squat, add 10 lbs., one set or three reps when moving into a new week. For cardio days, add more intervals to your workout or increase the length of the high-intensity section. For example, at the beginning of week two, perform three intervals or change the interval training session to 45 seconds of high-intensity training with 60 seconds of low-intensity training.