IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 1


IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 1

Hey everyone

How is it going? You asked us to reshare the challenge which had free diet plans too and here we are with free workout plans too.

Here we go with IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 1

Please check IWB Workout Plan Day 1 here.

IWB Workout Plan Day 2

Go for a moderate walk after dinner for 15 to 20 minutes (mind the word moderate, and alt least after 20 minutes of taking your dinner)

In case you cannot go after dinner, go before dinner.

IWB Workout Plan Day 3

Preworkout stretch

  1. Chest stretch: 15 seconds, 2 times
  2. Glute stretch: 10 seconds each rep, 4 reps each side
  3. Superman: 3 seconds, 5 times


  1. Jumping jacks: 40 reps, 10 seconds break
  2. Butt kickers: 50 reps, 10 seconds break

Exercise Routine – Circuit

1. Burpees: 20 reps, 30 seconds break

IWB 1 Month 4 Kgs Weight Loss : Workout Plan Week 1

2. Plank Pushups: 8 reps, 30 seconds break

3. Jumping squats: 20 reps, 30 seconds break

 jumping squats indian weight loss

4. Forward lunges (one leg at a time): 30 reps each leg, one-minute rest

Repeat the circuit total of 4 times with 1-minute rest in between the circuit rounds and 30 seconds of rest between the sets.

Postworkout stretching

  1. Hamstring stretch: 10 reps each side
  2.  Quad stretch: 10 seconds each side
  3. Lower back stretch: 10 seconds, 2 times

IWB Workout Plan Day 4

Preworkout Stretching

  1. Glute stretch: 10 seconds, 4 reps each side
  2. Hamstring stretch: 10 seconds each side
  3. Superman: 3 seconds, 5 times


  1. Knee high: 30 reps, 10 seconds rest

knee high weight loss

2. Step up and down: 50 repetitions, 10 seconds break

 step up and down weight loss

Exercise Routine : Circuit

  1. Free hand squats (normal squat as above, without a jump): 30 reps/1 minute, 30 seconds break
  2. Alternating lunges (left and right and so on): 30 reps each side/1 minute, 30 seconds break
  3. Reverse crunches: 15 reps, 30 seconds break
  4. Lying leg raise: 15 reps, 1 minute rest

Repeat the circuit total 4 times with 1 minute rest in between the circuit rounds and 30 seconds of rest between the sets.

Postworkout stretch

  1. Lower back stretch: 30 seconds, 2 times
  2. Abdominals stretch: 60 reps (30 each side): You could do it with a medicine ball/free hand

IWB Workout Plan Day 5

Running for 30 minutes:

Brisk walk for 3 minutes (7km/hr.) followed by 1 minute of moderate jogging (9-10 km/hr.). Repeat for 30 minutes

IWB Workout Plan Day 6 and 7

 Light walk for 15 minutes (preferably after dinner)

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  1. omg.. i am done with warmups & stretchings (pre &post).. i am not doing actual exercise circuit.. short breathes you see.. and my heart goes lab dabb.. shud i continue or is my body saying STOP.. no more…

  2. Anjalee

    These workouts are meant to keep your heart rate up. you don’t need to worry as long as you do not have any cardiovascular problems. It is a little tough to get used to these workouts initially.
    I remember when I did these exercises my first time, after half an hour I felt like puking up and I was all dizzy.
    The real challenge is completing that circuit only. If you feel it too difficult, you may increase the rest time from 30 to 45 seconds and 1 minute to 1 and a half minute or more.
    Remember Anjalee, If it does not challenge you, It does not change you :).

    And by the way, Do you finish your dance practice within 15 to 20 minutes ?

  3. Anjalee,
    you said you feel short breathes (or breath heavily). if its exactly as when you run (breath heavily), then its absolutely fine. but if you feel anything unusual then consult a doctor and make a workout plan. As you know every human is different from the other. Lunges and burpees are no easy deal for a beginner.
    But the good news is you have attempted it. Keep up the motivation

  4. Rahul.. i want to complete the circuit also.. hence my clarification.. i dont want do overdo too soon which might make me stop these activities..

    yeahh… 5 mins rest for every 2 times of practise at nite.. in evening i walk home 2 kms frm office..

    Initially after any physical activity, i got mindless hungry in the first few minutes.. and started eating whatever was there, exp junk. Now i controlled it by waiting for few mins, drink water & then banana..

  5. Anjalee, keep going. Any HIIT takes time but its fun when you notice than in a short time that you workout, the result is awesome 🙂

  6. Yaa..HIIT’s results are obvious in a short while and the results keeps you motivated and this cycle goes on & on..Dats the real CIRCUIT 🙂 Thumbs up !!

  7. OMG! I’m out of breath just by reading the workout plans!

    One doubt: Should the pre-workout stretches be done before the warm up? Coz I once pulled a muscle because I was late for the class & missed a the initial warm up exercises & went straight into stretches. I was advised to do the warm up first & then the stretches.

  8. Hi Niharika
    It also depends on the type of stretches and warm ups you are doing. I believe for the made I have made, It is better to do the stretches first because the warm up exercises I have shown are little intense.
    So I believe it is really important for you to open up your muscles first before you start doing the warmups and the exercises.
    Moreover the stretching I have shown here are fairly simple ones. Do it slowly, You should not face any problem 🙂

  9. Anjalee,
    First of all, you are already doing enough exercise :). After your dance practice for 20 mins and walk of 2 kms if you do this circuit for 4 rounds, You will already be over doing it :).

    So I would suggest, Don t do more than 2 rounds of this circuit if you are already doing dance and walk. Apart from this, this program is also for someone who already has been going to the gym for a while (intermediate level). So for a beginner, there is always a bit of trail and error involved. That is why I asked for feedback in my first workout plan. As Jishaa said, everyone has different capabilities.

    You may refer to the day1 workout plan first which is a bit easier, try completing two rounds of that. Take rest for 45 seconds between each exercise and 90 seconds of rest between each circuit.
    Do not do the exercise too fast initially itself. Try to understand your body first. But in any case, as I told, considering the dance and walk part, 2 rounds are enough for you.

  10. Great.. I have not yet done atleast 1 complete circuit yet.. Will start from 2nd week.. Thanks Rahul, tarun. Jisha.. your replies motivates me to challenge myself..

  11. Shradha. Yes because it is one of the most effective ones. Anything worth is not easy :), try it, you ll love it for sure.


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