1. Running / Jogging

Boosts heart health, strengthens legs, and burns calories. Jogging is lighter; running is more intense.
👉 Tip: Begin with short jogs and gradually increase pace or distance.

Low-impact but highly effective for circulation, mood, and weight control.
👉 Tip: Walk 30 minutes a day, five times a week.

Strengthens lower body while improving endurance and stamina.
👉 Tip: Adjust your seat height to protect your knees.

Full-body, joint-friendly workout that tones muscles and improves flexibility.
👉 Tip: Mix strokes for a complete workout.

Engages arms, shoulders, back, core, and legs—great for posture and strength.
👉 Tip: Drive with legs first, then pull with arms.

Boosts stamina, coordination, and balance in a short time.
👉 Tip: Start with 1–2 minutes and increase gradually.

An energetic workout blending music and movement for cardio and flexibility.
✅ Benefits: Improves coordination, reduces stress, and makes fitness fun.

🗓️ Weekly Exercise Plan

• Monday: Running / Jogging (20–30 min) Tuesday: Brisk Walking + Core (30 min + planks)
  

• Wednesday: Cycling (30–45 min) Thursday: Swimming (20–30 min)
  

• Friday: Rowing (15–25 min + squats/push-ups) Saturday: Jump Rope + Dance Fitness (20–30 min)

• Sunday: Active Recovery (yoga, stretching, or light walking)

• 👉 Balance cardio, strength, and fun workouts for best results.

🥗 7-Day Nutrition Plan

Day 1 – Running / Jogging

• Breakfast: Oats + banana + egg

• Lunch: Brown rice + grilled chicken/fish + veggies

• Snack: Greek yogurt + nuts

• Dinner: Quinoa + stir-fried veggies + paneer/tofu

Day 2 – Brisk Walking

• Breakfast: Toast with avocado + boiled eggs

• Lunch: Whole wheat roti + dal + spinach

• Snack: Smoothie (banana, spinach, almond milk)

• Dinner: Salmon/chickpeas + steamed broccoli

Day 3 – Cycling

• Breakfast: Overnight oats + berries

• Lunch: Brown rice + grilled chicken/rajma + veggies

• Snack: Protein shake + banana

• Dinner: Sweet potato mash + lentils + roasted veggies

Day 4 – Swimming

• Breakfast: Scrambled eggs/tofu + multigrain bread

• Lunch: Quinoa salad + chickpeas + cucumber

• Snack: Cottage cheese + cucumber

• Dinner: Grilled fish/chicken + green beans + rice

Day 5 – Rowing

• Breakfast: Protein smoothie (banana, oats, spinach)

• Lunch: Chapati + paneer curry + leafy greens

• Snack: Chickpeas or hummus + carrot sticks

• Dinner: Grilled chicken/tofu + roasted sweet potatoes

Day 6 – Jump Rope + Dance Fitness

• Breakfast: Oats + almond butter + blueberries

• Lunch: Rice + rajma/chicken curry + salad

• Snack: Fruit smoothie (pineapple, spinach, coconut water)

• Dinner: Lentil soup + whole grain bread

Day 7 – Active Recovery

• Breakfast: Vegetable omelet / basin Cheel

• Lunch: Brown rice + dal + cucumber salad

• Snack: Green tea + crackers

• Dinner: Vegetable soup + quinoa

💡 Pro Tips for Success

✅ Eat a light carb + protein snack before workouts.
✅ Refuel with protein-rich foods within 1–2 hours after.
✅ Drink 8–10 glasses of water daily.
✅ Stay consistent: 4–5 days a week is better than none.
✅ Swap foods with local, seasonal alternatives.

🌟 Conclusion

Fitness is not about perfection—it’s about progress. By combining these seven simple exercises with a balanced weekly diet, you’ll build strength, energy, and confidence that lasts. Start small, stay consistent, and watch your body and mind transform.