AI Response

Your Personalized Weekly Workout Plan

Fitness Level: Intermediate

Primary Goal: Weight Loss

Days Available: 5

WEEKLY WORKOUT SCHEDULE

MONDAY

High Intensity

Type: Cardio - HIIT

Duration: 30 minutes

Focus on short, intense intervals with full body movements to maximize calorie burn.

TUESDAY

Moderate Intensity

Type: Strength Training - Upper Body

Duration: 45 minutes

Focus on chest, shoulders, arms, and upper back with moderate weights and 8-12 reps.

WEDNESDAY

Low Intensity

Type: Active Recovery

Duration: 25 minutes

Light walking and gentle stretching to promote recovery while still burning calories.

THURSDAY

Moderate Intensity

Type: Strength Training - Lower Body

Duration: 45 minutes

Focus on legs, glutes and core with compound movements for maximum calorie burn.

FRIDAY

High Intensity

Type: Cardio - Interval Training

Duration: 35 minutes

Alternating between moderate pace and sprint intervals to boost metabolism.

WEEKEND

Rest Days

Take time to rest and recover. Light activity like walking or gentle yoga is optional.

WORKOUT TYPE DESCRIPTIONS

Cardio

Your plan includes HIIT and interval training to maximize calorie burn while maintaining muscle mass. These workouts elevate your heart rate and boost metabolism for hours after.

Strength Training

Split between upper and lower body days to allow adequate recovery while building lean muscle that increases your resting metabolic rate.

Flexibility/Mobility

Incorporated into your warm-ups and cool-downs to prevent injury and improve recovery. Focus on areas that tend to get tight from workouts.

Active Recovery

Light movement that promotes blood flow to muscles without creating additional fatigue, helping your body recover faster between intense sessions.

INTENSITY GUIDELINES

Low: 40-60% effort

You should be able to carry on a conversation easily. Heart rate around 110-130 BPM.

Moderate: 60-75% effort

You can speak in short sentences. Breathing is deeper and faster. Heart rate around 130-150 BPM.

High: 75-90% effort

Speaking is difficult. You're working hard and can sustain this for shorter periods. Heart rate around 150-170 BPM.

ADDITIONAL TIPS

Warm-up & Cool-down

Always spend 5-10 minutes warming up with dynamic stretches and gradually increasing intensity. Cool down with 5 minutes of decreasing intensity and static stretches.

Progression

Each week, aim to either increase weights by 2-5%, add 1-2 more reps, or reduce rest periods by 5-10 seconds to continue challenging your body.

Hydration & Nutrition

Drink at least 3 liters of water daily. For weight loss focus, aim for a moderate calorie deficit of 300-500 calories and prioritize protein intake (1.6-2g per kg of body weight).

Adjusting Intensity

If you feel excessive fatigue or soreness that doesn't improve within 48 hours, reduce intensity. If workouts feel too easy, increase intensity following the progression guidelines.

This plan is tailored to your intermediate fitness level and weight loss goal. Remember that consistency is more important than perfection. Track your progress and adjust as needed!

Workout Intensity Planner