If you wanna reduce 1 pound in 1 week, weight for this you have to burn 3500 calories it means 500 calories per day. Below I have given cardio exercise plans, if you follow them you can lose 500 calories in just 30 minutes.
Use a set of 3- to 8-pound dumbbells, depending on fitness level. If you ever feel like you might lose your balance, stay safe by setting the weights down on the console until you find your footing. Unless otherwise noted below, carry the dumbbells in a “grocery bag position,” which means one in each hand as if holding onto two grocery bags, arms down by sides.
High knees: Run in place, bringing your knees up to your chest as high as you can, pumping your arms as quickly as you can.
Bodyweight squats: Stand with feet hip-width apart, hands behind head (or straight out from your shoulders if you prefer). Push hips back and bend knees to lower into a squat. Thighs should be parallel to the ground. Press back up to standing. That’s one rep.
Pushups: Start in straight-arm plank position with hands slightly wider than and in line with shoulders. Brace core and squeeze glutes as you lower body until chest nearly touches the floor. Pause at the bottom, and then push back to the starting position as quickly as possible. That’s one rep.
Alternating lunges: Stand tall with feet hip-width apart. Step forward with right foot, bending both knees so right knee is over ankle, left heel lifted. Step back to starting position and repeat with left leg to complete 1 rep.
Butt kicks: Stand tall with feet hip-width apart. Kick heels up towards your glutes, pumping arms back and forth as quickly as you can. Continue at a quick pace until you’ve completed 75 reps.
Mountain climbers: From a full plank position, alternate “running” knees into chest as quickly as you can. Keep core engaged the entire time, and push speed as much as possible without compromising form.
Leg raises: Get down on all fours with palms flat on the ground and shoulder-width apart. Without allowing back to rise or round, keep core engaged as you bend right knee and lift leg up until right thigh is parallel to the floor. Slowly lower back down to the starting position. That’s one rep. Do 25 reps on right side and then repeat on the left.
You have to be persistent with this diet plan and stick to all the rules if you want to burn the stubborn fat cells. Wait until your body gets accustomed to this routine and do not give up. Results may vary but from person to person but if you leave it halfway through, then chances are you will put on even more weight all of a sudden. You should also follow a strict low-calorie diet to lose weight faster and more effectively.