Personalized Workout Plan Generator

Based on your age, weight, height, workout environment, and goal, here's a basic fitness plan for you. Please remember to consult with a healthcare provider before starting any new exercise program. Workout Regime Day 1 – Full Body Strength Workout Bodyweight Squats: 2 sets of 10-15 reps Push-ups: 2 sets of 10-15 reps Planks: 2 sets, hold for 30 seconds each Jumping Jacks: 2 sets of 30 reps Lunges: 2 sets of 10 reps on each leg Day 2 – Rest / Active Recovery Go for a light 15-20 minute walk, do some stretching or yoga to help your body recover. Day 3 – High Intensity Interval Training (HIIT) You can perform a 30-minute HIIT routine with exercises such as burpees, mountain climbers, high knees, and jumping lunges. Each exercise is performed for 30 seconds with a 30-second rest in between. Warm Up: 5 minutes Circuit: 20 minutes 30 seconds Burpees 30 seconds Rest 30 seconds Mountain Climbers 30 seconds Rest 30 seconds High Knees 30 seconds Rest 30 seconds Jumping Lunges 30 seconds Rest Repeat for 4 rounds Cool Down: 5 minutes Day 4 – Rest / Active Recovery Similar to day 2, engage in some light activity or stretching exercises. Day 5 – Core and Flexibility Workout Sit-Ups: 2 sets of 15 reps Russian Twists: 2 sets of 15 reps per side Leg Raises: 2 sets of 15 reps Yoga for flexibility: Pick a 15-minute beginner yoga routine from a reputable online source. Day 6 and 7 – Rest Recovery is essential for muscle growth and weight loss, so take these two days off. Engage in some light stretching if you feel the need. Diet Since you do not currently have a specific diet, here are some general guidelines to follow that may aid in weight loss: Increase your intake of fruits and vegetables, whole grains, and lean proteins. Try to minimize consumption of processed foods, sugars, and unhealthy fats. Hydrate adequately. Aim for at least 2 liters of water each day, more if you're sweating a lot. Eat a good balance of macronutrients in every meal - that's carbohydrates, protein, and fat. Don't skip meals - aim for three meals a day with healthy snacks if needed. Remember, weight loss should be gradual and healthy, aiming for 0.5-1kg per week. It's important to combine both regular exercise and a balanced diet for effective weight loss. You should reassess your progress every 4 weeks and adjust the intensity of your workouts and diet as necessary. As you become fitter and lose weight, you may need to increase the intensity of your workouts or decrease your calorie intake to continue to see progress. Always consult with a healthcare provider or fitness professional to ensure these changes are healthy for you