Weight Loss Workout Plan

Your personal weight loss workout plan will depend on a number of factors, such as how much weight you wish to lose, how fit you are, what your ultimate goal is, how much effort you are willing to put in, and of course your general health and physical ability.

If you’ve read the Easy Ways To Lose Weight article you’ll know that ultimately, to lose weight, you need to be in calorie deficit. That is, you need to burn off more calories than you consume through your food and drink.

That means you’ll have to combine a healthy balanced diet and a weight loss workout plan to reach your goal.

I’ve split the workout plan below into 3 groups (or stages, depending how you want to progress). These are for the absolute beginners, the intermediates who have taken part in at least a few months of moderate exercise, and the advanced who have a good degree of physical fitness and can push them selves that little harder.

So check out the routines below and use or modify to suit your own needs. Everyone is different so change it however you wish. At the end of the day, it doesn’t matter what type of physical exercises you perform to aid your weight loss, just so long as you are in calorie deficit (whilst maintaining a healthy balanced diet).

For The Absolute Beginners

For the absolute beginner, walking is the best exercise to get you going. It’s low impact so doesn’t put too much of a strain on your joints.

Start off by walking for 30 minutes at a moderate pace, just enough to get your heart rate elevated. But not so hard that you lose your breath and can’t complete the 30 minutes.

A good rule to follow is that you should still be able to hold a conversation, otherwise you are initially pushing yourself too hard.

Perform this 3 times per week to start with.

Monday
30 minutes walk

Wednesday
30 minutes walk

Friday
30 minutes walk

This will soon become very easy. So you will want to progress.

Each week add ten minutes to your total time walking, so that on your forth week you’ll be walking for 60 minutes each time. Also, each week, try to walk just a little bit faster. Remember though, you’re not running. You’re not even jogging. But walking . . . and at a pace where you can still hold a conversation. Your fitness level will progress quite quickly though, so you shouldn’t have a problem picking the pace up slightly.

Then after a few weeks of 60 minute walking sessions, add an extra session in each week. Split your week up so you walk on Monday, Tuesday, Thursday, and Friday, so that you get a rest day in between.

Weight Loss Workout Plan for the Intermediates

As you progress from beginners through to intermediate to advanced, your routines will become progressively harder. You’ll burn more calories and your fitness will get progressively better.

You’re going to throw in a few different activities now.

Monday
30 minutes jogging

Wednesday
30 minute cycle ride

Friday
30 minutes circuit training

These activities, especially the circuit training, will start to increase your lean muscle mass. This is a good thing as the more lean tissue you have the higher your metabolic rate, which means you burn off calories at an elevated rate even when you are resting!

To progress, add 5 to 10 minutes to each activity each week until you build up to an hour.

On the days between you can either rest or go for a gentle walk.

The jogging and cycling are suggested activities. Remember we are all physically different from one another and have different preferences. If you prefer swimming, substitute that in!

Try and get the circuits in though. These are great calorie burners and lean muscle builders.

Weight Loss Workout Plan for the Advanced

If you are physically robust enough, you can train hard four days each week.

There is now a HIIT (high intensity interval training) routine in there. These are highly demanding and burn off loads of fat, and keep your metabolism sky high for the following 24 hours at least. See this article on HIIT training for an idea on how to build you HIIT sessions.

Monday
45 minute cycle ride

Tuesday
20 minutes HIIT training

Thursday
45 minutes circuit training

Friday
45 minute jog/run

Each week add 5 minutes to your cycle ride, circuits, and jog/run until you build up to 60 minutes. But don’t touch the timing of your HIIT routine. 20 minutes is enough. If you feel you can HIIT for a longer period of time . . . then you aren’t working hard enough! Change your HIIT activity to keep things interesting, but never more than 20 minutes! (Sorry to labour the point!)

See the list of individual workout routines for ideas on changing the above routines to suit yourself, or simply to spice things up a little. Changing things around often keeps you motivated and more likely to achieve your ultimate goal.