Sara's Workout Plan

MON

Upper Body Strength

Dumbbells + bench · ~38 min

›

Dumbbell chest press

On bench · 3 × 12 reps

60s rest

Single-arm dumbbell row

Bench for support · 3 × 10 each side

60s rest

Seated shoulder press

Sitting on bench · 3 × 12 reps

60s rest

Bicep curls

Standing · 3 × 12 reps

60s rest

Tricep kickbacks

Hinge at hips · 3 × 12 reps

60s rest

Ab machine New

3 × 15 reps · controlled movement

60s rest

Tip: Keep rest to 60 sec to maintain elevated heart rate and burn more calories.

TUE

Cardio + Core

Stepper · twister · ab machine · ~40 min

›

Step machine

Steady pace · 20 minutes

continuous

Waist twister

Continuous rotation · 5 minutes

continuous

Ab machine New

3 × 15 reps · slow and controlled

45s rest

Lying leg raises

On bench · 3 × 12 reps

45s rest

Plank hold

3 × 30 seconds

30s rest

WED

Rest Day

Recovery · optional light walk

›

Active recovery: A 20–30 min walk outside is great on rest days — keeps steps up without stressing muscles. Stretching or a gentle waist twister session is also perfect.

THU

Lower Body Strength

Dumbbells + bench · ~38 min

›

Dumbbell goblet squat

Hold one dumbbell at chest · 3 × 12

60s rest

Romanian deadlift

Hinge at hips, soft knees · 3 × 10

60s rest

Reverse lunges

Dumbbells in each hand · 3 × 10 each

60s rest

Glute bridges

On floor, squeeze at top · 3 × 15

60s rest

Standing calf raises

On step edge for full range · 3 × 15

60s rest

Ab machine New

3 × 15 reps · core finish

45s rest

FRI

Rest Day

Recovery

›

Prep day: Use Friday to prep meals for the weekend and ensure you're hydrated ahead of Saturday's HIIT session.

SAT

HIIT Circuit

Full body · max burn · ~40 min

›

Step machine warm-up

Easy pace · 10 minutes

—

Circuit × 3 rounds

60 sec on · 20 sec rest · 90 sec between rounds

Dumbbell thrusters

Squat to overhead press · 60 seconds

Bench step-ups

Alternate legs · 60 seconds

Mountain climbers

Core tight, keep hips level · 60 seconds

Ab machine New

60 seconds continuous · 20 sec rest

Waist twister cool-down

Easy pace · 5 minutes

SUN

Full Rest

Recovery & reset

›

Reset day: Full rest. You've earned it. Gentle stretching, good food, and hydration. Prepare mentally for the week ahead.

Breakfast

Option 1

Greek yoghurt bowl

Full-fat Greek yoghurt with a handful of berries, a tablespoon of nut butter, and a sprinkle of granola.

~28g protein

~380 kcal

High satiety

Option 2

Scrambled eggs on toast

3 scrambled eggs on 2 slices of wholegrain toast. Add smoked salmon or wilted spinach for extra protein and iron.

~30g protein

~420 kcal

Filling

Option 3

Protein oats

Oats cooked with milk, stirred through a scoop of vanilla protein powder. Top with banana slices and a drizzle of honey.

~32g protein

~450 kcal

Pre-workout

Lunch

Option 1

Chicken & quinoa salad

Grilled chicken breast, cooked quinoa, cucumber, cherry tomatoes, and a lemon-olive oil dressing. Prep batch on Sunday.

~42g protein

~480 kcal

Meal-prep friendly

Option 2

Tuna & sweet potato bowl

Baked sweet potato topped with tinned tuna, sweetcorn, light mayo, and spring onions. Quick to assemble.

~38g protein

~440 kcal

Budget-friendly

Option 3

Egg & avocado wrap

Wholegrain wrap with 2 boiled eggs, mashed avocado, spinach leaves, and a little hot sauce. Great to eat on the go.

~24g protein

~420 kcal

5 min prep

Dinner

Option 1

Baked salmon & veg

Salmon fillet baked with roasted broccoli, courgette, and cherry tomatoes. Serve with a small portion of brown rice or new potatoes.

~40g protein

~520 kcal

Omega-3 rich

Option 2

Turkey stir-fry with noodles

Turkey mince stir-fried with peppers, snap peas, and soy sauce. Serve over wholegrain noodles. Ready in 20 minutes.

~38g protein

~490 kcal

Fast cook

Option 3

Cottage cheese pasta

Wholewheat pasta tossed with blended cottage cheese, garlic, sun-dried tomatoes, and fresh basil. Creamy and high protein.

~35g protein

~510 kcal

Vegetarian

On rest days, eat slightly less carbs and keep calories a little lower (~1,600–1,700 kcal) since energy demands are lower. Keep protein high to support muscle recovery.

Breakfast

Option 1

Poached eggs & avocado toast

2 poached eggs on 1 slice of rye toast with half an avocado and a pinch of chilli flakes. Simple and satisfying.

~22g protein

~350 kcal

Option 2

Cottage cheese & fruit

200g low-fat cottage cheese with sliced peaches or pineapple and a handful of walnuts. Light but very high in protein.

~26g protein

~300 kcal

Lunch

Option 1

Big protein salad

Mixed leaves, roasted chickpeas, half a tin of tuna or leftover chicken, cucumber, red onion, and olive oil & lemon dressing.

~35g protein

~380 kcal

Option 2

Lentil soup

Hearty red lentil and vegetable soup with wholegrain bread on the side. Batch cook for the week — stores well in the fridge.

~20g protein

~360 kcal

Dinner

Option 1

Baked chicken thighs & veg

Chicken thighs baked with paprika and garlic, served with roasted courgette, peppers, and a green salad. No starchy carbs tonight.

~42g protein

~440 kcal

Option 2

Prawn & cauliflower rice

King prawns stir-fried with garlic, ginger, and soy sauce, served over cauliflower rice with wilted pak choi.

~36g protein

~380 kcal

High-protein snacks

Snack ideas

Greek yoghurt (200g)

~20g protein

2 boiled eggs

~12g protein

Cottage cheese on rice cakes

~18g protein

Handful of almonds + apple

~6g protein

Protein shake with milk

~30g protein

Daily protein target

~100–110g per day

This is the single biggest lever for fat loss while preserving muscle. Spread it across 3 meals and 1–2 snacks.

Example: Breakfast 30g · Lunch 38g · Snack 12g · Dinner 30g = 110g ✓

Weight loss guidance

💧

Hydration

Drink 2–2.5 litres of water daily. Thirst is often mistaken for hunger.

😴

Sleep

7–8 hours strongly supports fat loss and reduces cravings the next day.

🚶

Daily steps

Aim for 8,000+ steps on rest days. Even light walking burns significant calories over time.

⚖️

Weigh in

Once a week, same time and conditions (morning, before food). Daily weigh-ins show noise, not trends.

📉

Calorie deficit

A 300–500 kcal daily deficit is sustainable. No crash dieting — you need energy to train.

Every session: warm-up & cool-down

🔆

Warm-up (3–5 min)

March on the spot · arm circles · hip circles · 10 bodyweight squats

🌙

Cool-down (3–5 min)

Slow waist twister · hamstring stretch · quad stretch · shoulder stretch

What to expect

1️⃣

Weeks 1–2

Muscles may feel sore — totally normal. Energy might dip initially as the body adjusts.

2️⃣

Weeks 3–4

Exercises feel easier, noticeable improvement in stamina and strength.

📅

4–8 weeks

Visible changes in body composition if diet is consistently on track.

✅

Safe loss rate

0.5–1kg per week is healthy and sustainable long-term.