This plan incorporates a combination of cardio exercises, strength training, and high-intensity interval training (HIIT) to maximize fat burning and build muscle. Remember to consult with a fitness professional or your doctor before starting any new exercise regimen.

Week 1: Full Body Workout
Day 1: Cardio + Upper Body Strength Training
- Warm-up: 5 minutes of light jogging or cycling
- Cardio: 20 minutes of moderate-intensity cardio (e.g., treadmill, elliptical, or stationary bike)
- Upper Body Strength Training:
- Dumbbell shoulder press: 3 sets of 10 reps
- Push-ups: 3 sets of 10 reps
- Bent-over dumbbell rows: 3 sets of 10 reps
- Bicep curls: 3 sets of 10 reps
- Tricep dips: 3 sets of 10 reps

Day 2: HIIT + Lower Body Strength Training
- Warm-up: 5 minutes of jumping jacks or high knees
- HIIT: 10 rounds of 30 seconds of high-intensity exercise (e.g., burpees, mountain climbers, or squat jumps) followed by 30 seconds of rest
- Lower Body Strength Training:
- Squats: 3 sets of 10 reps
- Lunges: 3 sets of 10 reps per leg
- Deadlifts: 3 sets of 10 reps
- Glute bridges: 3 sets of 10 reps
- Calf raises: 3 sets of 10 reps

Day 3: Active Rest Day
- Engage in light physical activity such as walking, yoga, or stretching to promote recovery.

Day 4: Cardio + Core Strength Training
- Warm-up: 5 minutes of jogging or cycling
- Cardio: 20 minutes of moderate-intensity cardio
- Core Strength Training:
- Plank: Hold for 30 seconds, repeat 3 times
- Russian twists: 3 sets of 10 reps per side
- Bicycle crunches: 3 sets of 10 reps per side
- Leg raises: 3 sets of 10 reps
- Mountain climbers: 3 sets of 10 reps per leg

Day 5: Full Body Strength Training
- Warm-up: 5 minutes of jumping jacks or high knees
- Full Body Strength Training:
- Barbell bench press: 3 sets of 10 reps
- Lat pulldowns: 3 sets of 10 reps
- Overhead press: 3 sets of 10 reps
- Leg press: 3 sets of 10 reps
- Hamstring curls: 3 sets of 10 reps

Day 6: HIIT + Lower Body Strength Training
- Warm-up: 5 minutes of jogging or cycling
- HIIT: 10 rounds of 30 seconds of high-intensity exercise followed by 30 seconds of rest
- Lower Body Strength Training:
- Step-ups: 3 sets of 10 reps per leg
- Bulgarian split squats: 3 sets of 10 reps per leg
- Romanian deadlifts: 3 sets of 10 reps
- Hip thrusts: 3 sets of 10 reps
- Standing calf raises: 3 sets of 10 reps

Day 7: Rest Day
- Take a day off from exercise to allow your body to rest and recover.

Week 2: Split Routine (Upper/Lower)
In week 2, we will focus on a split routine to target specific muscle groups.

Day 1: Upper Body Strength Training
- Warm-up: 5 minutes of light jogging or cycling
- Upper Body Strength Training:
- Barbell bench press: 3 sets of 10 reps
- Seated cable rows: 3 sets of 10 reps
- Dumbbell shoulder press: 3 sets of 10 reps
- Dumbbell bicep curls: 3 sets of 10 reps
- Tricep pushdowns: 3 sets of 10 reps

Day 2: Lower Body Strength Training
- Warm-up: 5 minutes of jumping jacks or high knees
- Lower Body Strength Training:
- Squats: 3 sets of 10 reps
- Romanian deadlifts: 3 sets of 10 reps
- Leg press: 3 sets of 10 reps
- Walking lunges: 3 sets of 10 reps per leg
- Standing calf raises: 3 sets of 10 reps

Day 3: Cardio + Core Strength Training
- Warm-up: 5 minutes of jogging or cycling
- Cardio: 20 minutes of moderate-intensity cardio
- Core Strength Training:
- Plank: Hold for 30 seconds, repeat 3 times
- Russian twists: 3 sets of 10 reps per side
- Bicycle crunches: 3 sets of 10 reps per side
- Leg raises: 3 sets of 10 reps
- Mountain climbers: 3 sets of 10 reps per leg

Day 4: Rest Day

Day 5: Upper Body Strength Training
- Warm-up: 5 minutes of light jogging or cycling
- Upper Body Strength Training:
- Incline dumbbell bench press: 3 sets of 10 reps
- Bent-over barbell rows: 3 sets of 10 reps
- Arnold press: 3 sets of 10 reps
- Hammer curls: 3 sets of 10 reps
- Skull crushers: 3 sets of 10 reps

Day 6: Lower Body Strength Training
- Warm-up: 5 minutes of jumping jacks or high knees
- Lower Body Strength Training:
- Sumo squats: 3 sets of 10 reps
- Bulgarian split squats: 3 sets of 10 reps per leg
- Glute bridges with barbell: 3 sets of 10 reps
- Leg curls: 3 sets of 10 reps
- Seated calf raises: 3 sets of 10 reps

Day 7: Rest Day

Week 3 and 4: Repeat the split routine from week 2 but aim to increase the weights or resistance as you progress. You can also incorporate different exercises for variety and to challenge your muscles.

Remember to always warm up before each workout, cool down afterward, and stretch to prevent injury. Additionally, nutrition plays a crucial role in achieving your fitness goals, so make sure to maintain a balanced diet and stay hydrated.

References:

- American Council on Exercise (ACE): https://www.acefitness.org/

- Mayo Clinic: https://www.mayoclinic.org/