Here's a weight loss exercise routine explained by weekdays, indicating which exercises to perform on each day:

Monday (Cardio Day):

1. Running or Jogging: Start with a brisk walk to warm up, then transition into running or jogging for at least 30 minutes.

2. Jump Rope: Jump rope for 10-15 minutes, which is an excellent calorie-burning cardio exercise.

Tuesday (Strength Training Day - Upper Body):

1. Push-ups: Perform 3 sets of 10-15 repetitions.

2. Dumbbell Rows: Perform 3 sets of 12-15 repetitions on each side.

3. Dumbbell Shoulder Press: Perform 3 sets of 10-12 repetitions.

4. Bicep Curls: Perform 3 sets of 12-15 repetitions.

5. Tricep Dips: Perform 3 sets of 10-12 repetitions.

Wednesday (Rest Day):

Allow your muscles to recover and rest. You can engage in light activities like walking or stretching if desired.

Thursday (Cardio Day):

1. Cycling: Go for a bike ride for 30-45 minutes, whether on a stationary bike or outdoors.

2. Stair Climbing: Find a set of stairs and climb up and down for 15-20 minutes.

Friday (Strength Training Day - Lower Body):

1. Squats: Perform 3 sets of 12-15 repetitions.

2. Lunges: Perform 3 sets of 10-12 repetitions on each leg.

3. Deadlifts: Perform 3 sets of 8-10 repetitions.

4. Leg Press: Perform 3 sets of 12-15 repetitions.

5. Calf Raises: Perform 3 sets of 15-20 repetitions.

Saturday (Cardio and Full Body Day):

1. High-Intensity Interval Training (HIIT): Alternate between high-intensity exercises (e.g., burpees, mountain climbers) and short rest periods. Aim for 20-30 minutes of HIIT.

2. Total Body Circuit: Create a circuit of bodyweight exercises targeting different muscle groups (e.g., squats, push-ups, planks, jumping jacks). Perform each exercise for 30 seconds with minimal rest between them. Complete 3-4 rounds.

Sunday (Rest Day):

Take another day of rest to allow your body to recover and prepare for the upcoming week.

Remember to stay hydrated, listen to your body, and modify exercises if needed. Pair this exercise routine with a balanced, calorie-controlled diet for effective weight loss. Always consult with a fitness professional or healthcare provider before starting any exercise routine, especially if you have any pre-existing medical conditions or concerns.

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