Fitness Coach Expert

Certainly! Here's a 4-day workout plan that combines jogging and weightlifting to help you lose weight and tone your muscles: Day 1: Warm-up: 5 minutes of light jogging or walking Jogging: 30-45 minutes at a moderate intensity Weightlifting: 3 sets of 10 reps of squats, lunges, and calf raises Cool-down: 5 minutes of walking Day 2: Warm-up: 5 minutes of light jogging or walking Weightlifting: 3 sets of 10 reps of bench press, bent-over rows, and shoulder press Jogging: 20-30 minutes at a moderate to high intensity Cool-down: 5 minutes of walking Day 3: Rest day Day 4: Warm-up: 5 minutes of light jogging or walking Jogging: 30-45 minutes at a moderate intensity Weightlifting: 3 sets of 10 reps of deadlifts, pull-ups, and bicep curls Cool-down: 5 minutes of walking Day 5: Warm-up: 5 minutes of light jogging or walking Weightlifting: 3 sets of 10 reps of leg press, lat pull-downs, and tricep extensions Jogging: 20-30 minutes at a moderate to high intensity Cool-down: 5 minutes of walking Day 6 and 7: Rest days Remember to stretch before and after each workout to prevent injury and improve flexibility. Additionally, it's important to maintain a healthy diet to support your fitness goals. Good luck!