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

Losing 20 pounds in one week is an ambitious and potentially unrealistic goal, as it involves significant calorie deficits that may not be sustainable or healthy for everyone. Rapid weight loss can also lead to muscle loss and nutritional deficiencies. However, kickstarting your fitness journey with a structured exercise routine and balanced meal plan can help you make substantial progress. Always consult with a healthcare professional before starting any intense weight loss program.

By Abbas Usman MaishanuPublished about a month ago 4 min read

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

how to

About the Creator

Abbas Usman Maishanu

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    Abbas Usman MaishanuWritten by Abbas Usman Maishanu

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