Lose 15 Pounds in a Month: Free Sample Exercise Plan for you

In order to lose 15 pounds in a month, you'll need

to follow a vigorous fitness routine and engage in

physical activity each day. It's important to

continue switching up your work outs in order to

shock and stimulate your muscles and

metabolism, and to keep from reaching a fitness

and weight loss plateau. Here is what a typical

week of fitness should look like in order to lose

this type of weight:

Day ONE

Start your week off with a metabolism boost, and

engage in a form of intense cardio for an hour.

During this exercise session, your heart rate

should be elevated, your breath should be short,

and your sweat glands should be activated.

Choose any type of cardio you'd like, whether it

be jogging, swimming, biking, hiking or using a

fitness machine. Follow up your cardio session

with at least 15 minutes of abdominal exercises.

Day TWO

On day 2, you should focus on strength training,

and spend an hour lifting weights and performing

other strengthening exercises, such as squats,

lunges and planks. It would be ideal to take an

hour long weight lifting class or spend this time

with a personal training if you're just starting out.

After your weight lifting session, hop on a fitness

machine for 30 minutes. This can be a bike,

Stairmaster, elliptical trainer or treadmill, as long

as it's a different activity than you performed the

previous day.

Day THREE

Treat your muscles right on this third day with

either a Pilates or yoga class, to stretch them out

after all that strength training and keep them

looking great. These flexibility classes will tone,

lengthen and strengthen your muscles, while

burning calories, and are important to include in

your fitness routine. On the third day, also get

outside to enjoy an hour of moderate activity.

Maybe you can speed walk through your favorite

trail or take a bike ride along the coast.

Day FOUR

On day 4, participate in a vigorous fitness class

that lasts at least an hour and simultaneously

incorporates both cardio and strength training.

Try a boot camp class, a circuit training class, or

anything else that constantly switches up the

exercises. This will enable you to burn more

calories in less time and keep your metabolism

revved throughout the day.

Day FIVE

Try another challenging class on day 5, but this

once should solely focus on cardio. Perhaps you

can participate in a spinning class or cardio

kickboxing. Follow this up with 15-30 minutes of

abdominal work and possibly some yoga or

Pilates.

Day SIX

On day 6, spend an hour and a half in the gym.

Pick a cardio machine to stay on for 45-60

minutes, and hit the weight room for 30-45

minutes.

Day SEVEN

Take day 7 to relax and give your muscles a

break; you deserve it! Don't be completely idle,

however, and consider a light walk or some low-

intensity yoga.

To lose 15 pounds in a month, you must

continuously keep moving. Couple your workout

routine with a healthy diet, and ensure you're

consuming the right amount of calories to fuel

your workouts.

exercises to lose weight