Weight Loss Workout Plan

4 Weeks / 3 Days per Week / Beginner

Weight Loss Workout Plan

Weight Loss Workout Plan

4 Weeks / 3 Days per Week / Beginner

Weight Loss Workout Plan

4 Weeks / 3 Days per Week / Beginner

  • Day 1
  • Day 2
  • Day 3
Total Body Weight Loss Workout

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!!

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
00:02:00
-- -- 00:02:00 --:--
Quads / Intermediate
1 sets, 1 reps
1 -- 1 --:--
Lats / Intermediate
1 sets, 5 reps
1 5 --:--
--
--
1 sets, 8 reps
1 8 -- --:--
--
--
1 sets, 8 reps, 01:00 rest
1 8 -- 01:00
--
--
00:02:00
-- -- 00:02:00 --:--
--
--
1 sets, 1 reps
1 -- 1 --:--
--
--
1 sets, 8 reps
1 8 -- --:--
--
--
1 sets, 8 reps
1 8 -- --:--
--
--
1 sets, 8 reps, 01:00 rest
1 8 -- 01:00
--
--
00:02:00
-- -- 00:02:00 --:--
--
--
1 sets, 1 reps
1 -- 1 --:--
--
--
1 sets, 8 reps
1 8 --:--
--
--
1 sets, 8 reps
1 8 -- --:--
--
--
1 sets, 10 reps
1 10 --:--
--
--
1 sets, 10 reps, 01:00 rest
1 10 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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!

Total Body - Calisthenics - Weight Loss Workout

Notes for Week 1, Day 2

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!!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Calves / Beginner
1 sets, 00:02:00
1 00:02:00 --:--
Chest / Intermediate
1 sets, 8 reps
1 8 --:--
Abs / Intermediate
1 sets, 10 reps
1 10 --:--
--
--
1 sets, 8 reps, 01:00 rest
1 8 01:00
--
--
1 sets, 00:02:00
1 00:02:00 --:--
--
--
1 sets, 10 reps
1 10 --:--
--
--
1 sets, 8 reps
1 8 --:--
--
--
1 sets, 12 reps
1 12 --:--
--
--
1 sets, 5 reps, 01:00 rest
1 5 01:00
--
--
1 sets, 00:02:00
1 00:02:00 --:--
--
--
1 sets, 5 reps
1 5 --:--
--
--
1 sets, 12 reps
1 12 --:--
--
--
1 sets, 00:00:30, 01:00 rest
1 00:00:30 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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!

Total Body - Free Weights - Weight Loss Workout

Notes for Week 1, Day 3

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!!

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
00:02:00
-- -- 00:02:00 --:--
Quads / Intermediate
1 sets, 10 reps
1 10 -- --:--
Middle Back / Intermediate
1 sets, 5 reps
1 5 -- --:--
--
--
1 sets, 8 reps, 01:00 rest
1 8 -- 01:00
--
--
00:02:00
-- -- 00:02:00 --:--
--
--
1 sets, 8 reps
1 8 -- --:--
--
--
1 sets, 8 reps
1 8 -- --:--
--
--
1 sets, 8 reps, 01:00 rest
1 8 -- 01:00
--
--
00:02:00
-- -- 00:02:00 --:--
--
--
1 sets, 15 reps
1 15 -- --:--
--
--
1 sets, 15 reps, 01:00 rest
1 15 -- 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan 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!

432 people started this plan

Workout Goals

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

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Fitness Ball
  • Barbell
  • Chin-Up Bar
  • Weight Plates
Show All
Weight Loss Workout Plan

432 people started this plan

Workout Goals

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

Equipment Needed

  • Dumbbells
  • Flat Bench
  • Fitness Ball
  • Barbell
  • Chin-Up Bar
  • Weight Plates
Show All