7-Day Beginner Weight Exercise Routine and Meal Plan to Lose 20 Pounds

Introduction

Why Exercise and a Meal Plan?

Combining exercise with a balanced meal plan helps:

- Boost metabolism

- Burn fat

- Build muscle

- Improve overall health and well-being

Safety Tips

- Consult a doctor before starting any new exercise or diet regimen.

- Stay hydrated.

- Warm up before and cool down after workouts.

- Listen to your body to avoid overexertion.

Exercise Routine

Day 1: Full Body Workout

1. Jumping Jacks (3 sets of 20 reps)

- [Jumping Jacks Video Tutorial](https://www.youtube.com/watch?v=c4DAnQ6DtF8)

2. Bodyweight Squats (3 sets of 15 reps)

- [Bodyweight Squats Video Tutorial](https://www.youtube.com/watch?v=aclHkVaku9U)

3. Push-Ups (3 sets of 10 reps)

- [Push-Ups Video Tutorial](https://www.youtube.com/watch?v=IODxDxX7oi4)

4. Plank (3 sets of 30 seconds)

- [Plank Video Tutorial](https://www.youtube.com/watch?v=ASdvN_XEl_c)

Day 2: Cardio Focus

1. High Knees (3 sets of 30 seconds)

- [High Knees Video Tutorial](https://www.youtube.com/watch?v=8opcQdC-V-U)

2. Butt Kicks (3 sets of 30 seconds)

- [Butt Kicks Video Tutorial](https://www.youtube.com/watch?v=82jgRXKI9_M)

3. Mountain Climbers (3 sets of 20 reps)

- [Mountain Climbers Video Tutorial](https://www.youtube.com/watch?v=nmwgirgXLYM)

Day 3: Lower Body Strength

1. Lunges (3 sets of 15 reps per leg)

- [Lunges Video Tutorial](https://www.youtube.com/watch?v=COKYKgQ8KR0)

2. Calf Raises (3 sets of 20 reps)

- [Calf Raises Video Tutorial](https://www.youtube.com/watch?v=-M4-G8p8fmc)

3. Glute Bridges (3 sets of 15 reps)

- [Glute Bridges Video Tutorial](https://www.youtube.com/watch?v=8bbE64NuDTU)

Day 4: Upper Body Strength

1. Dumbbell Rows (3 sets of 15 reps per arm)

- [Dumbbell Rows Video Tutorial](https://www.youtube.com/watch?v=kj5a2EJXmHk)

2. Shoulder Press (3 sets of 15 reps)

- [Shoulder Press Video Tutorial](https://www.youtube.com/watch?v=B-aVuyhvLHU)

3. Bicep Curls (3 sets of 15 reps)

- [Bicep Curls Video Tutorial](https://www.youtube.com/watch?v=ykJmrZ5v0Oo)

Day 5: Core Focus

1. Sit-Ups (3 sets of 20 reps)

- [Sit-Ups Video Tutorial](https://www.youtube.com/watch?v=1fbU_MkV7NE)

2. Russian Twists (3 sets of 20 reps per side)

- [Russian Twists Video Tutorial](https://www.youtube.com/watch?v=wkD8rjkodUI)

3. Leg Raises (3 sets of 15 reps)

- [Leg Raises Video Tutorial](https://www.youtube.com/watch?v=JB2oyawG9KI)

Day 6: Active Recovery

1. Yoga or Stretching (30 minutes)

- [Yoga for Beginners Video Tutorial](https://www.youtube.com/watch?v=v7AYKMP6rOE)

Day 7: Full Body HIIT

1. Burpees (3 sets of 10 reps)

- [Burpees Video Tutorial](https://www.youtube.com/watch?v=TU8QYVW0gDU)

2. Jump Squats (3 sets of 15 reps)

- [Jump Squats Video Tutorial](https://www.youtube.com/watch?v=U4s4mEQ5VqU)

3. Tuck Jumps (3 sets of 10 reps)

- [Tuck Jumps Video Tutorial](https://www.youtube.com/watch?v=2osINiZ7KtM)

Meal Plan

Day 1

Breakfast

- **Oatmeal with Berries**

- 1/2 cup oats

- 1 cup almond milk

- 1/2 cup mixed berries

- [Oatmeal Recipe Video Tutorial](https://www.youtube.com/watch?v=6pvaB6OINpY)

Snack

- **Apple Slices with Almond Butter**

- 1 apple

- 2 tbsp almond butter

Lunch

- **Grilled Chicken Salad**

- 3 oz grilled chicken breast

- Mixed greens

- Cherry tomatoes, cucumber, bell peppers

- Balsamic vinaigrette

- [Grilled Chicken Salad Recipe Video Tutorial](https://www.youtube.com/watch?v=p_Dq0tk6m_g)

Snack

- **Greek Yogurt with Honey**

- 1 cup Greek yogurt

- 1 tbsp honey

Dinner

- **Baked Salmon with Quinoa and Asparagus**

- 4 oz salmon fillet

- 1/2 cup cooked quinoa

- 1 cup roasted asparagus

- [Baked Salmon Recipe Video Tutorial](https://www.youtube.com/watch?v=0Y9L5w1mG3Q)

Day 2

Breakfast

- **Smoothie**

- 1 banana

- 1 cup spinach

- 1/2 cup frozen berries

- 1 cup almond milk

- [Smoothie Recipe Video Tutorial](https://www.youtube.com/watch?v=1B3kFzL1-tY)

Snack

- **Carrot Sticks with Hummus**

- 1 cup carrot sticks

- 1/4 cup hummus

Lunch

- **Turkey Wrap**

- 1 whole wheat tortilla

- 3 oz sliced turkey

- Lettuce, tomato, avocado

- [Turkey Wrap Recipe Video Tutorial](https://www.youtube.com/watch?v=I11QWk1QLjI)

Snack

- **Mixed Nuts**

- 1/4 cup mixed nuts

Dinner

- **Stir-Fry Vegetables with Tofu**

- 1 cup mixed vegetables (broccoli, bell peppers, snap peas)

- 4 oz tofu

- 1 tbsp soy sauce

- [Vegetable Stir-Fry Recipe Video Tutorial](https://www.youtube.com/watch?v=1dlSZhFIjXk)

Day 3

Breakfast

- **Scrambled Eggs with Spinach**

- 2 eggs

- 1 cup spinach

- 1 slice whole grain toast

- [Scrambled Eggs Recipe Video Tutorial](https://www.youtube.com/watch?v=yWlua7cM5Ko)

Snack

- **Cucumber Slices with Cottage Cheese**

- 1 cup cucumber slices

- 1/2 cup cottage cheese

Lunch

- **Quinoa Salad**

- 1 cup cooked quinoa

- 1/2 cup chickpeas

- Cherry tomatoes, cucumber, parsley

- Lemon vinaigrette

- [Quinoa Salad Recipe Video Tutorial](https://www.youtube.com/watch?v=-jujSdy2WRo)

Snack

- **Fresh Fruit**

- 1 cup mixed fresh fruit

Dinner

- **Grilled Shrimp with Brown Rice and Steamed Broccoli**

- 4 oz grilled shrimp

- 1/2 cup cooked brown rice

- 1 cup steamed broccoli

- [Grilled Shrimp Recipe Video Tutorial](https://www.youtube.com/watch?v=KFSNu4Fl8uM)

Day 4

Breakfast

- **Greek Yogurt Parfait**

- 1 cup Greek yogurt

- 1/2 cup granola

- 1/2 cup mixed berries

- [Greek Yogurt Parfait Recipe Video Tutorial](https://www.youtube.com/watch?v=6n4OsNSb0lQ)

Snack

- **Bell Pepper Slices with Guacamole**

- 1 cup bell pepper slices

- 1/4 cup guacamole

Lunch

- **Chicken and Avocado Salad**

- 3 oz grilled chicken

- Mixed greens

- 1/2 avocado, sliced

- Cherry tomatoes, cucumber, red onion

- Lime vinaigrette

- [Chicken and Avocado Salad Recipe Video Tutorial](https://www.youtube.com/watch?v=Y_X5n4xJH-8)

Snack

- **Protein Shake**

- 1 scoop protein powder

- 1 cup almond milk

- 1/2 banana