Two-Week Workout Plan

It is quite impossible to us to devise our own workout plan for you because we are not a professional in that field but we are really interested to convey more info to you. So, this time we want to share with you a very useful workout plan for beginners to lose weight. Lose inches and create a more active lifestyle with this two-week workout plan.

Day 1 
Complete five rounds.

• Push-ups (10 reps)
• Bodyweight squats (20 reps)
• Forward lunges—each leg (5 reps)
• Plank—side plank (each side) and traditional plank (30 seconds each)

Day 2

• 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
• Run at least 30 minutes. Use a walk/jog method if needed. Jog until you need a break, then walk as needed, and repeat for 30 minutes.

Try to increase your mileage over time. Don't push too far, too fast.

Goal: Once you are comfortable running for 30 minutes, run a 5K (3.1 miles). If a 5K is easy for you, run a 10K (6.2 miles).

Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3 
Complete five rounds.

• Bodyweight squat (20 reps)
• Leg raise (20 reps)
• Lateral lunge (10 reps each leg)
• Plank hold (30 seconds)

Rest for 30 seconds and start again.

Day 4
Complete four rounds.

Note: Do as many reps as you can in the allotted time.

• Push-ups (60 seconds)
• Side plank—right (30 seconds)
• Side plank—left (30 seconds)
• Incline push-ups (30 seconds)
• Decline push-ups (30 seconds)

Rest for 60 seconds and start again.

Day 1
Complete one round.

• Jump squats (50 reps)
• Sit-ups (50 reps)
• Push-ups (50 reps)
• Jump lunges (20 reps each leg)

Rest for 2 minutes and then complete two rounds of the next circuit.

• Russian twist (30 seconds)
• Mountain climbers (30 seconds)

Rest for 30 seconds and start again. 

Day 2

• 8 to 10 minutes of an easy jog and dynamic movements: High-knees, Butt-kicks, Bounding, and Reverse Run.
• Do a 400-meter run 4 to 8 times at maximum effort.

Rest for the amount of time it takes you to complete a 400-meter run.

Cool down: Do an easy jog for 10 minutes and then stretch.

Day 3

Note: Complete this circuit as many times as possible in 15 minutes.

• Box jumps (5 reps)
• Burpees (10 reps)
• Sit-ups (15 reps)
• Bodyweight squats (20 reps)

Day 4
Complete six rounds.

• Squats (20 reps)
• Jump squats (10 reps)
• Forward lunges (10 reps each leg)
• Jump lunges (5 reps each leg)

Rest 2 to 3 minutes and start again.

Complete two rounds.

Note: Do maximum reps in the allotted time.

• Push-ups (60 seconds)
• Sit-ups (60 seconds)

Rest for 60 seconds and start again.

Reference: http://www.active.com/fitness/articles/2-week-workout-plan-to-lose-inches?