Sure, here's a general 21-day routine for women focused on fat loss. Remember to consult with a fitness professional or healthcare provider before starting a new workout program.
Day 1-7: Cardiovascular Exercise
30 minutes of brisk walking or jogging
20 minutes of high-intensity interval training (HIIT)
Day 8-14: Strength Training
3 days of full-body strength training (focus on compound exercises like squats, deadlifts, and bench press)
2 days of moderate-intensity cardio (cycling, swimming, or elliptical)
Day 15-21: Combination Workouts
2 days of circuit training (combine strength and cardio exercises)
2 days of yoga or Pilates for flexibility and core strength
1 day of rest or active recovery (gentle walking or stretching)
Nutrition Tips for the Entire Period:
Focus on a balanced diet with lean proteins, whole grains, fruits, and vegetables.
Stay hydrated by drinking plenty of water throughout the day.
Include healthy fats like avocados and nuts in your meals.
Monitor portion sizes to avoid overeating.
Remember, consistency is key, and listen to your body. Adjust the intensity based on your fitness level and gradually increase it as you progress.