If you’re on a mission to lose weight, odds are that putting together a workout plan is one of the main things on your mind. And, with so many different exercise plans out there, knowing exactly what to do can be confusing. To make things more simple, I’m sharing my weight loss workout plan.
In this plan, you mix cardio with resistance training for the most effective weight loss. Not to mention that the plan will help improve your overall wellness.
For a straightforward weight loss workout plan, follow this guide.
The Weight Loss Workout Plan = Cardio + Resistance Training
When it comes to weight loss, burning body fat is key. And, the best way to accomplish that is by mixing cardio and resistance training together.
Cardio is a tried and true way to burn fat. But, if you only do cardio, you’ll lose muscle in addition to fat. Muscle loss leads to a lower metabolism and an overall less toned body.
On the other hand, resistance training helps lower your body fat percentage by building lean muscles and boosts your metabolism. However, it isn’t quite as efficient at burning fat as cardio is.
Therefore, the solution to lose weight is to combine the two together. As a result, you burn the maximum amount of body fat possible while carving out lean muscles.
Monday: Cardio + Core
Start your week on a high note with the combo of a cardio workout plus some core resistance training. For cardio, you could run, bike, dance, swim… whatever you want! Just try and go for at least 45 minutes.
During those 45 minutes, alternate between periods of high intensity and low intensity. For example, run as fast as you can for 30 seconds, switch to a light jog for 20 seconds, then repeat. Doing cardio in intervals is the most effective way to burn body fat.
Running is a particularly good cardio workout. And, if you’re new to running, you can try out my beginner’s guide to losing weight with running.
For the core segment of your workout, do the following exercises for 10 to 16 reps each:
- – Regular crunches
- – Bicycle crunches
- – Russian Twists
- – Leg Drops
- – Planks
Repeat the core series one to two more times!
Tuesday: Full Body Resistance Training
On Tuesday, you’re going to do a resistance workout that works you from head to toe for at least 45 minutes. You can do this with equipment like weights or resistance bands. Or, simply use your own bodyweight.
You can do the following exercises with your own bodyweight to work your whole body:
- – Squats and jump squats
- – Push-ups
- – Burpees
- – Supermans
- – Donkey kicks
- – So much more!
Get creative and mix up as many resistance exercises as possible. The goal is to challenge your muscles to stimulate muscle growth while burning up calories at the same time.
Or, you could try a class such as pilates or power yoga. Classes like these may look simple, but they can be extremely difficult for your muscles. Both have been shown to be extremely effective at stimulating weight loss.
Wednesday: Walking + Yoga
On Wednesday, focus on doing active recovery. That is, take a break from doing intense exercise and replace it with a simple walk and a yoga routine.
With active recovery, you allow your muscles to recover from the previous day’s workout. At the same time, you still get your heart rate up and body moving by going for a walk.
Doing yoga on your active recovery day is very important. Yoga is an excellent exercise for stretching the whole body and centering the mind. With more flexibility, you:
- – Prevent exercise-related injuries
- – Reduce muscle aches and pains
- – Improve your posture and balance
With yoga, you’ll help yourself recover and prepare your body for the next day’s workout.
Thursday: Lower Body Resistance Training
After your day of active rest, you’re getting right back into things. On Thursday, do a full session of lower body resistance training for at least 45 minutes.
You can take an exercise class aimed at strengthening your lower body. Or, you can workout on your own by doing different lower body exercises such as:
- – Squats
- – Deadlifts
- – Lunges
- – Glute (hip) bridges
- – Calf raises
These are just a few of the possible exercises you can do. Get creative to get your muscles fired up!
Friday: Cardio + Upper Body Resistance Training
Coming back to cardio, you can do either the same or a different activity as Monday. However, if you are doing the same activity such as running, I suggest mixing it up and doing a different routine this time around. If you check out my running plan, you’ll get an idea of how you can switch things up for the second day of running!
In terms of the upper body exercises you can do, here are just a few of them:
- – Bicep curls
- – Triceps extension
- – Chest press
- – Shoulder press
- – Chin-ups
Like with the lower body, get creative and mix things up to keep challenging your muscles!
Saturday: Cardio + Core
The last full-on exercise day in your weight loss workout plan includes cardio and core. Do your best to round out the week on a high note by going your absolute hardest!
Again, try and do a different cardio workout than the one you did on Monday or Friday. You can do the same activity, just make sure to switch up the routine.
Personally, I like rounding out the week with a tough spin class for my cardio. It gets my heart rate up into that fat burning zone super fast!
For your core exercises, try different ones than those you did on Monday such as:
- – Roll ups
- – V crunches
- – Jackknife crunches
- – Plank knee pulls
- – Side planks
Do 10 to 16 reps of each exercise and then repeat the core series 1 to 2 more times!
Sunday: Rest + Yoga for Flexibility
After a full week of workouts, you’ve earned yourself some serious rest! However, you still need to take the time to do some good stretching. My yoga for flexibility guide is a good place to start.
Take this day to do something fun for yourself and indulge a little bit. Get re-motivated to do it all again next week!
To start losing weight now, follow this straightforward weight loss workout plan!
