Weight Loss Workout Plan

Looking for a simple and effective workout plan to lose weight? You’re in the right place! This article will walk you through the best exercises, weekly schedules, and some handy tips to keep you on track with your workout plan for weight loss. Whether you’re new to working out or just want to shake up your routine, you’ll find easy strategies to help you hit your weight loss goals. Let’s get started! 

Key Takeaways

• Losing weight starts with creating a calorie deficit – which means burning more calories than you eat.

• A great weight loss workout plan is all about consistency, gradually pushing yourself, and mixing up cardio and strength training, if possible.

• Keep an eye on progress beyond the scale. Things like getting stronger and having more stamina are just as important in terms of measures of progress. Lastly, don’t forget to tweak your exercise plan if you hit a plateau!

Setting the Foundation: Understanding Weight Loss Workouts

Here’s the real deal: weight loss happens when your body burns more calories than you consume through food and drinks. Consuming about 500 calories less a day (than your body burns) usually leads to losing around 0.5-1 pound of fat per week. 

This balance encourages your body to tap into stored fat for energy, helping you lose weight effectively. Of course, how many calories you need depends on individual factors such as your age, your metabolism, your body composition and other factors. Therefore, it’s good to “trial and error” what works best for your body.

According to the CDC, adults need at least 150 minutes of moderate-intensity exercise, with 2 days a week including muscle-strengthening exercises. The cool part about regular exercise? It lets you eat a bit more while still keeping that calorie deficit, making the whole weight loss process easier and more enjoyable. Plus, regular exercise promotes optimal health (like healthy cholesterol and blood pressure levels.) 

For most people, changing your diet and moving more go hand-in-hand. While cutting calories is important, adding exercise can help speed up fat loss and helps you maintain your results long-term.

Starting a weight loss workout can feel overwhelming, simply because there is so much information out there. However, once you get the basics down and build a solid foundation, creating a workout plan that sticks feels easier and more enjoyable.

Why Exercise Matters for Weight Loss

Exercise is more than just burning calories. It helps to boost your metabolism, helps maintain and grow your muscles, and even boosts your mood. 

👉 When you feel good, it’s easier to stick with a healthy lifestyle.

A lot of people think exercise alone will lead to weight loss, but pairing movement with healthy nutrition choices is where the magic happens. This combo helps you lose weight, build muscle, and improve your overall health, which sets you up for lasting success.

Being active also tends to make you crave healthier foods. When you’re moving your body, it naturally wants good fuel to properly recover. This makes it easier to stay in a calorie deficit without feeling like you’re deprived or missing out.

Staying consistent with exercise can boost motivation for some people, too. Seeing yourself get stronger, become healthier, and feel better is a huge boost that helps you keep going. At the end of the day, that consistency is the foundation for sustainable weight loss. 

How to Make a Workout Plan for Weight Loss

Here’s the secret sauce to a weight loss workout plan that works:

• Consistency: keep showing up.

• Progression: keep challenging yourself.

• Balance: mix up your workouts so you target different muscles and don’t get bored.

• Enjoyment: find a way to move your body that you enjoy. No one sticks with workouts they dread 😉.

Ready to get started? Let’s break it down into four simple steps:

1. Pick the right combo of cardio and strength training.

2. Plan out your week.

3. Make sure it’s something you can stick with.

4. Track progress beyond just the scale.

These steps help you build a plan that’s all about YOU and keeps you motivated. Let’s dive into each step a bit deeper:

Step 1️⃣ – Pick the Right Combo of Cardio and Strength Training

A solid workout plan blends both cardio and strength training. Cardio exercises, like running, cycling, or swimming, help to burn calories while keeping your heart healthy.

Strength training kicks your metabolism into gear and reshapes your body by sculpting your muscles. Building muscle means you burn more calories, even while at rest. Combining cardio and strength training helps you lose weight and tone up at the same time.

Here are two example weekly plans mixing cardio and strength:

💪 Example 1: Moderate Intensity Plan

• Monday: 30 minutes of moderate cardio (think brisk walking) + 15 minutes of bodyweight moves (like squats, planks, and push-ups).

• Tuesday: Rest day.

• Wednesday: 45 minutes of cardio (maybe cycling).

• Thursday: 30 minutes of strength training (resistance bands or light weights).

• Friday: Rest day.

• Saturday: 30 minutes of HIIT (high-intensity interval training).

• Sunday: 30 minutes focusing on core (planks, leg raises).

💪 Example 2: High Intensity Plan

• Monday: 45 minutes of vigorous cardio (running, high-intensity interval training).

• Tuesday: 30 minutes of strength training (lifting weights, compound moves).

• Wednesday: 30 minutes of HIIT.

• Thursday: Rest day.

• Friday: 45 minutes of moderate cardio (jogging) + 15 minutes of resistance training.

• Saturday: 45 minutes of strength training targeting big muscles (bench press, leg curls).

• Sunday: Rest day.

Both plans balance heart health, muscle strength, and muscular endurance – which are all key to a successful weight loss workout plan. 

Step 2️⃣ – Plan Out Your Week

A good workout week mixes different types of exercises that include both cardio and strength, so you hit all your fitness bases. 

As mentioned previously, the CDC suggests at least 150 minutes of moderate cardio weekly, plus two or more days of muscle-strengthening to maintain your health and to help with weight loss.

💪 Example 1: Beginner-Friendly Week

• Monday: 30 minutes brisk walk.

• Tuesday: 20 minutes of bodyweight exercises (such as lunges, squats, planks, arm circles, etc.).

• Wednesday: Rest day.

• Thursday: 30 minutes brisk walk.

• Friday: 20 minutes bodyweight exercises.

• Saturday: 30 minutes light jog.

• Sunday: Rest day.

💪 Example 2: Intermediate Level Week 

• Monday: 45 minutes cycling.

• Tuesday: 30 minutes strength training.

• Wednesday: 30 minutes running.

• Thursday: Rest day.

• Friday: 30 minutes bodyweight exercises.

• Saturday: 45 minutes swimming.

• Sunday: Rest day.

💪 Example 3: Challenging Week for Experienced or Advanced Individuals

• Monday: 60 minutes running.

• Tuesday: 45 minutes strength training.

• Wednesday: 30 minutes HIIT.

• Thursday: Rest day.

• Friday: 60 minutes cycling.

• Saturday: 45 minutes intense strength training.

• Sunday: Rest day.

❗ Don’t skip rest days!

They’re super important for recovery, helping your body heal and get ready for the next workout. Rest days also help you avoid burnout and injuries, so you can keep going strong.

Step 3️⃣ – Make It Something You Can Stick With

Truth bomb time – The BEST workout plan for you is the one that you actually enjoy doing. 

To help with consistency:

• Don’t get stuck in all-or-nothing thinking: life happens! 

• Have backup plans for busy days or days where life throws you a curveball and you need to do something different for movement.

• Adjust your workouts as needed.

Here are some tips to stay motivated and build habits that last:

✏️ Set realistic goals that keep you excited.

👯‍♀️ Find a workout buddy to keep each other accountable while having fun together

🌀 Mix up your routine so it never gets boring.

🎊 Celebrate your wins and treat yourself when you hit milestones.

📏 Track your progress and cheer on non-scale victories like better endurance and strength.

The goal? Create a workout routine that fits your life and helps make your weight loss journey a lasting lifestyle change.

Step 4️⃣ – Track Progress Beyond the Scale

The scale isn’t the only way to see success. Non-scale victories, like getting stronger, having more stamina, and just feeling better are huge motivators.

Feeling stuck worrying about the number on the scale? Try these ways to keep track:

• Write down your workouts, sets, reps, and how you feel when each workout is completed.

• Snap regular progress photos to see changes. I always recommend once per month as a good cadence to update progress photos

• Measure body fat and muscle with tools like calipers or body composition scales.

• Notice how your circumference measurements change, or how your clothes begin to fit differently

• Keep an eye on improvements, like running faster or lifting heavier.

If you hit a plateau or your workouts feel too easy, switch things up! Increase the intensity, try new moves, or switch up your schedule to continue making progress.

Sample 1-Week Workout Plan for Weight Loss

Unsure of where to begin with a weight loss workout plan? Here’s a sample week to get you started. Feel free to tweak it to your level and goals, and as always, check with your doctor before starting anything new!

Day 1: Cardio and Core

• 30 minutes moderate cardio (brisk walking or easy jogging, or cycling)

• 15 minutes core work (planks, sit-ups, etc.)

Day 2: Upper Body Strength

• 30 minutes upper body resistance training (dumbbell benchpress, bicep curls, etc.) to build upper body strength and endurance.

Day 3: Cardio and Lower Body

• 30 minutes HIIT (High Intensity Interval Training

• 15 minutes lower body strength (squats, lunges)

Day 4: Active Recovery

• 15-30 minutes light activity (yoga, stretching)

Day 5: Full Body Strength

• 45 minutes strength training focusing on major muscle groups (shoulder press, lunges, squats, etc)

Day 6: Cardio and Flexibility

• 30 minutes cardio (cycling)

• 15 minutes stretching/flexibility

Day 7: Rest

• Take it easy and let your body recover to prepare for the next week.

This balanced plan works on heart health, strength, and flexibility. Adjust the intensity and time to fit your needs.

Common Mistakes to Avoid

Here are some common slip-ups to watch out for while incorporating more exercise into your routine:

• Overtraining — pushing too hard without rest can lead to injuries and burnout.

• Skipping recovery — your muscles need time to repair and grow stronger.

• Ignoring nutrition — what you eat fuels your workouts and results.

• Chasing trends — fad workouts come and go, but a steady, personalized plan works best long-term.

Final Thoughts: Build a Workout Plan That Works for You

At the end of the day, creating a workout plan that fits into your life and goals is the most important ingredient to success. Mixing cardio and strength training gives you a full approach to losing weight and maintaining muscle. When your plan fits your schedule and feels doable, you’re way more likely to stick with it – consistency is key!

Set goals that feel right for you and remember, everyone’s journey is different. Find what you enjoy and make it part of your lifestyle.

Looking for extra support with your weight loss and workout goals? We offer custom strength training as an add-on service to our coaching to help you make progress and reach your goals. If you’re ready for a workout plan that actually helps you lose weight and feel stronger, reach out and let’s build one around your real life.