Burn Fat and Build Muscle With This 1-Week Weightlifting Workout Plan

Legs

Complete the designated sets and reps for each exercise before advancing. Take your time, and focus on your form. If you're a beginner, use your bodyweight when applicable or 3- to 5-kilogram dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.

• Glute Bridge: two sets of 10 reps
• Lateral Band Walk: two sets of 10 reps each direction
• Dumbbell Squat: four sets of 12 reps
• Dumbbell Walking Lunge: three sets of 10 reps on each leg

Core

Complete two sets of the following exercises. Take one minute of rest in between each set.

• High Plank: 30 seconds
• Scissor Kick: 30 seconds
• Mountain Climber: 30 seconds

Complete one of the following 30-minute cardio workouts:

• 30-Minute HIIT Treadmill Workout
• 30-Minute StairMaster Workout
• 30-Minute Elliptical Workout
• 30-Minute Bike Workout

Complete three to four sets of the following circuit. Take little to no rest in between each exercise and three minutes of rest in between sets. If you're a beginner, use your bodyweight when applicable or 3- to 5-kilogram dumbbells. If you're more advanced, select a weight that will challenge you during your final three reps.

• Mountain Climber: 30 seconds
• Reverse Lunge With a Knee Drive: 12 reps on each leg
• Burpee With a Tuck Jump: 10 reps
• Dumbbell Squat, Curl, and Press: 15 reps

Take today to stretch and/or work on your mobility. Follow one of the workouts below, or come up with your own flow. If yoga isn't your thing, foam roll and stretch for a minimum of 10 minutes.

• Beginner Yoga Sequence
• Yoga Sequence For Runners
• 4 Moves For People With Extremely Tight Hips