🏃‍♀️ 30‑DAY EXERCISE PLAN

🟢 Week 1 (Days 1–7)

Goal: Build routine

• Brisk walk: 30 min
• Stretching: 10 min
• Core:
  • Plank – 3×20 sec
  • Crunches – 3×10
    ✅ 5 workout days

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🟡 Week 2 (Days 8–14)

Fat‑burning

• Jumping jacks – 3×30
• Squats – 3×15
• Lunges – 3×10 each leg
• Push‑ups (wall/knee) – 3×10
• Walk/cycling – 20 min
  ✅ 6 days

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🟠 Week 3 (Days 15–21)

Strength + Cardio

Day A (Bodyweight)

• Squats – 4×15
• Push‑ups – 4×12
• Plank – 3×30 sec

Day B (Cardio)

• Fast walk / jog – 40 min
  ✅ Alternate days

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🔴 Week 4 (Days 22–30)

Advanced Fat Loss

• Squats – 3×20
• Mountain climbers – 3×30 sec
• Burpees – 3×8
• Plank – 3×45 sec
• Stretching – 10 min
  ✅ 6 days + 1 recovery day

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📉 EXPECTED RESULTS (SAFE & REALISTIC)

• Weight loss: 2–4 kg in 30 days
• Reduced belly fat
• Improved stamina & digestion
• Better sleep and energy levels