Free Keto Workout Plan Template
Keto Workout Plan
Prepared by: [YOUR NAME]
Contact: [YOUR EMAIL]
I. Introduction
Welcome to your customized Keto Workout Plan! The ketogenic diet can be highly effective for weight loss and health improvement when properly combined with an appropriate workout regime. This plan is structured to help you maximize your fitness goals while adhering to a keto lifestyle.
II. Weekly Workout Schedule
|
Day |
Workout Type |
Duration |
Notes |
|---|---|---|---|
|
Monday |
Cardio and Abs |
45 minutes |
Focus on high-intensity interval training (HIIT) |
|
Tuesday |
Upper Body Strength |
60 minutes |
Include weight lifting and resistance exercises |
|
Wednesday |
Yoga/Stretching |
30 minutes |
Light stretching and yoga to improve flexibility |
|
Thursday |
Lower Body Strength |
60 minutes |
Focus on legs and glutes |
|
Friday |
Full Body HIIT |
45 minutes |
High-intensity exercises with minimal rest |
|
Saturday |
Active Recovery |
30-45 minutes |
Light activities like walking or swimming |
|
Sunday |
Rest Day |
N/A |
Complete rest or light stretching |
III. Diet Considerations
A. Macronutrient Breakdown
-
Fat: 70%
-
Protein: 25%
-
Carbohydrates: 5%
B. Suggested Foods
List of keto-friendly foods to incorporate into your diet:
-
Healthy Fats: Avocados, Olive Oil, Coconut Oil
-
Proteins: Grass-fed Beef, Free-range Chicken, Fish
-
Low-carb Vegetables: Spinach, Kale, Broccoli
-
Snacks: Nuts, Seeds, Cheese
IV. Tracking Progress
A. Weekly Check-ins
Every week, note down your weight, body measurements, and any other relevant data to track your progress. Regular monitoring can help you adjust both your diet and workout routine for optimal results.
|
Week |
Weight (lbs) |
Chest (in) |
Waist (in) |
Hips (in) |
|---|---|---|---|---|
|
1 |
180 |
40 |
35 |
42 |
|
2 |
178 |
39.5 |
34.5 |
41.8 |
|
3 |
176 |
39 |
34 |
41.5 |
|
4 |
175 |
38.5 |
33.8 |
41 |
|
5 |
173 |
38 |
33.5 |
40.8 |
B. Monthly Assessments
-
Review your progress every month.
-
Make necessary adjustments in consultation with a fitness expert or nutritionist.
|
Month |
Weight (lbs) |
Chest (in) |
Waist (in) |
Hips (in) |
|---|---|---|---|---|
|
1 |
175 |
38.5 |
33.8 |
41 |
|
2 |
169 |
36.5 |
32.5 |
40 |
|
3 |
165 |
35.5 |
31.8 |
39.5 |
