Weight Loss Workout Plan

4 Weeks / 3 Days per Week / Beginner

8 ratings

Workout Summary

Many of us have a constant struggle in dealing with extra weight due to lack of motivation, busy lives, or lack of self-control. Whatever your situation may be this weight loss workout routine will be your saving grace and will shed the pounds, while building muscle like you couldn't believe. Bui... more

Many of us have a constant struggle in dealing with extra weight due to lack of motivation, busy lives, or lack of self-control. Whatever your situation may be this weight loss workout routine will be your saving grace and will shed the pounds, while building muscle like you couldn't believe. Building muscle while incorporating cardio is the best way to lose weight and keep it off! Building a solid foundation of muscle will keep your body toned, not flabby, and will greatly facilitate in the burning of fat.

This weight loss lifting plan is designed to first and foremost lose weight, but unlike other plans that only use cardio this weight loss schedule will also build muscle. The weight loss routine consists of three total body workouts that will be completed each once a week. The plan will utilize interval training to keep your heart rate up and thus burn more calories. This means that the cardio is built into the workout and there is minimal rest between exercises.

Each of the exercises in the weight loss lifting plan is completed once, with a relatively high rep range of 12-15 to induce fat burning. This weight loss plan can be adjusted to meet any experience level by adjusting sets, reps, and rest times. Don't wait any longer! Start following this plan and see dramatic results!

Weight Loss Workout Plan

4 Weeks / 3 Days per Week / Beginner

8 ratings
Weight Loss Workout Plan

Weight Loss Workout Plan

4 Weeks / 3 Days per Week / Beginner

8 ratings

Workout Summary

Many of us have a constant struggle in dealing with extra weight due to lack of motivation, busy lives, or lack of self-control. Whatever your situation may be this weight loss workout routine will be your saving grace and will shed the pounds, while building muscle like you couldn't believe. Bui... more

Many of us have a constant struggle in dealing with extra weight due to lack of motivation, busy lives, or lack of self-control. Whatever your situation may be this weight loss workout routine will be your saving grace and will shed the pounds, while building muscle like you couldn't believe. Building muscle while incorporating cardio is the best way to lose weight and keep it off! Building a solid foundation of muscle will keep your body toned, not flabby, and will greatly facilitate in the burning of fat.

This weight loss lifting plan is designed to first and foremost lose weight, but unlike other plans that only use cardio this weight loss schedule will also build muscle. The weight loss routine consists of three total body workouts that will be completed each once a week. The plan will utilize interval training to keep your heart rate up and thus burn more calories. This means that the cardio is built into the workout and there is minimal rest between exercises.

Each of the exercises in the weight loss lifting plan is completed once, with a relatively high rep range of 12-15 to induce fat burning. This weight loss plan can be adjusted to meet any experience level by adjusting sets, reps, and rest times. Don't wait any longer! Start following this plan and see dramatic results!

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Jump Rope
  • Kettlebells
Show All
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Lats / Intermediate
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Chest / Beginner
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Hamstrings / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Quads / Expert
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Middle Back / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Chest / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. For the sprints, sprint for 20-30 seconds and then immediately walk briskly to the next exercise. Running should be done at a medium to fast pace run.

Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Chest / Beginner
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Abs / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Quads / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Calves / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
1 sets, 5 reps, 01:00 rest
1 -- --:--:-- 5 -- 01:00
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Lats / Intermediate
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Abs / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
1 sets, 00:00:30, 01:00 rest
1 -- 00:00:30 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
1 sets, 5 reps
1 -- --:--:-- 5 -- --:--
Default
Quads / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Shoulders / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Biceps / Beginner
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
1 sets, 15 reps, 01:00 rest
1 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Lats / Intermediate
1 sets, 6 reps
1 -- --:--:-- 6 -- --:--
Default
Chest / Beginner
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Hamstrings / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Quads / Expert
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Middle Back / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Chest / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Shoulders / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. For the sprints, sprint for 20-30 seconds and then immediately walk briskly to the next exercise. Running should be done at a medium to fast pace run.

Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Chest / Beginner
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Abs / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Triceps / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Quads / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Calves / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Hamstrings / Intermediate
1 sets, 6 reps, 01:00 rest
1 -- --:--:-- 6 -- 01:00
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Lats / Intermediate
1 sets, 6 reps
1 -- --:--:-- 6 -- --:--
Default
Abs / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
1 sets, 00:00:35, 01:00 rest
1 -- 00:00:35 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
1 sets, 6 reps
1 -- --:--:-- 6 -- --:--
Default
Quads / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Shoulders / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Biceps / Beginner
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Chest / Beginner
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
1 sets, 15 reps, 01:00 rest
1 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Lats / Intermediate
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Chest / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Hamstrings / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Quads / Expert
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Middle Back / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Chest / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Shoulders / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Quads / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. For the sprints, sprint for 20-30 seconds and then immediately walk briskly to the next exercise. Running should be done at a medium to fast pace run.

Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Chest / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Abs / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Triceps / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Quads / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Calves / Beginner
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Hamstrings / Intermediate
1 sets, 7 reps, 01:00 rest
1 -- --:--:-- 7 -- 01:00
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Lats / Intermediate
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Abs / Beginner
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
1 sets, 00:00:45, 01:00 rest
1 -- 00:00:45 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Middle Back / Intermediate
1 sets, 7 reps
1 -- --:--:-- 7 -- --:--
Default
Quads / Intermediate
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Shoulders / Intermediate
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Biceps / Beginner
1 sets, 10 reps
1 -- --:--:-- 10 -- --:--
Default
Chest / Beginner
1 sets, 10 reps, 01:00 rest
1 -- --:--:-- 10 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 20 reps
1 -- --:--:-- 20 -- --:--
Default
Abs / Intermediate
1 sets, 20 reps, 01:00 rest
1 -- --:--:-- 20 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
  • Day 1
  • Day 2
  • Day 3
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Lats / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Chest / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Hamstrings / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Quads / Expert
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Middle Back / Intermediate
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 1 reps
1 -- --:--:-- 1 -- --:--
Default
Chest / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Shoulders / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Quads / Intermediate
1 sets, 15 reps, 01:00 rest
1 -- --:--:-- 15 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. For the sprints, sprint for 20-30 seconds and then immediately walk briskly to the next exercise. Running should be done at a medium to fast pace run.

Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Calves / Beginner
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Chest / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Abs / Intermediate
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Triceps / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Calves / Intermediate
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Quads / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Quads / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Calves / Beginner
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Hamstrings / Intermediate
1 sets, 8 reps, 01:00 rest
1 -- --:--:-- 8 -- 01:00
Default
Calves / Expert
1 sets, 00:02:00
1 -- 00:02:00 -- -- --:--
Default
Lats / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Abs / Beginner
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Abs / Intermediate
1 sets, 00:01:00, 01:00 rest
1 -- 00:01:00 -- -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Quads / Intermediate
1 sets, 15 reps
1 -- --:--:-- 15 -- --:--
Default
Middle Back / Intermediate
1 sets, 8 reps
1 -- --:--:-- 8 -- --:--
Default
Quads / Intermediate
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Shoulders / Intermediate
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Biceps / Beginner
1 sets, 12 reps
1 -- --:--:-- 12 -- --:--
Default
Chest / Beginner
1 sets, 12 reps, 01:00 rest
1 -- --:--:-- 12 -- 01:00
Default
Quads / Beginner
00:02:00
-- -- 00:02:00 -- -- --:--
Default
Abs / Intermediate
1 sets, 25 reps
1 -- --:--:-- 25 -- --:--
Default
Abs / Intermediate
1 sets, 25 reps, 01:00 rest
1 -- --:--:-- 25 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Forearms secondary Groin secondary Glutes secondary Neck secondary Traps secondary Lower back secondary Hip flexors secondary Obliques secondary Biceps primary Quads primary Hamstrings primary Chest primary Abs primary Calves primary Middle back primary Lats primary Shoulders primary Triceps primary Muscles diagram

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Jump Rope
  • Kettlebells
Show All

379 people started this plan

2 Reviews

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    danita
    almost 4 years ago
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    david
    over 3 years ago
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Weight Loss Workout Plan

Workout Goals

  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned

Equipment Needed

  • Dumbbells
  • Barbell
  • Flat Bench
  • Exercise Mat
  • Jump Rope
  • Kettlebells
Show All

379 people started this plan