13-Step Guide: 7-Day Weight-Loss Exercise Plan That Actually Fits Your Life

3. Day 3: Lower-Body Strength + Core (25–30 minutes)

Focus today on the lower body and core, areas that move heavy muscles and support better posture and metabolism. Structure: three sets of each exercise with 45–60 seconds rest between sets. Do 10–12 forward lunges per leg, 12 single-leg glute bridges per side, 15 calf raises, and a 30–45 second side plank on each side. Add a short core finisher like 12–15 Russian twists (bodyweight) or dead bugs for 30–45 seconds. Pay attention to knee alignment on lunges — avoid letting the front knee go beyond the toes — and keep hips level on single-leg bridges to reduce strain on the lower back. Household alternatives work fine: use a low stool for elevated lunges or hold a filled water bottle near your chest for extra resistance. This workout complements the full-body day by targeting leg strength, which is excellent for daily calorie burn because the thighs and glutes are large muscle groups. Keep cadence moderate for controlled form and aim for a challenge without grinding on reps. Finish with gentle spinal twists and hamstring stretches to support recovery and mobility.