Advanced Weight Loss Workout
The weight loss workout on this page is a more advanced level.
to the intermediate example, for the advanced level example, you will be doing six days of exercising including
both strength training and aerobics.
If you want to take this example for a full 7 days, just pick one of
the days to repeat on that 7th day.
You can also add something different for that seventh day like water aerobics, circuit training or just go for a nice jog at the park.
Advanced Workout Example
Day 1 – Interval Training
After warming up for about 5 minutes, do a 45 to 60 minute
session of interval training. Interval training
(or HIIT) is a
combination of lower intensity aerobics to high intensity exercises
You can do this on a treadmill, elliptical machine or outside on a
track or running path.
Here is an example advanced
you can use for your weight loss workout. Of
course you can always just create your own routine.
Plan Day 2 – Strength Training
Now it’s time for some strength
training. Before you start your strength training, be sure to
warm up and stretch those muscles.
If you are at this level, then you are familiar
with the different types of strengthening exercises.
For this day, work
the upper and lower body using a circuit training workout
You can use resistance bands, dumbbell weights or weight lifting
equipment for this session.
Pick 10 - 12 different strengthening moves and do each one for 1 - 2
minutes. Rest inbetween each move for about 30 seconds (or longer if
Do all 10 - 12 exercises to complete this circuit.
Loss Workout Plan Day 3 - Abs and Aerobics
For this day, pick your favorite form of aerobics. It can be a workout
DVD, jogging at the park, using an elliptical or your treadmill. Do a
full 30 minutes of this activity. Workout at a medium to medium/high
intensity for at least 75% of this time.
Then do an abdominal workout for about 10 - 15 minutes. Be sure to work
all the abdominal muscles including the obliques and transverse
abdominals. You can add some core muscles as well and work the lower
4 - Time to Rest
Take this day off to let the body recoup and rest. If you want to
workout all seven days, then try doing an endurance circuit workout
where you combine both strength training as well as high impact
Plan Day 5 - Aerobic & Strength Training
this day, do a 40 - 50 minute aerobic workout. Again, you pick what
works best for you on your schedule and available equipment.
Once you have completed the aerobics, do a quick 15 minute strength
training workout focusing on the upper and lower body.
If you feel up to it, add some abdominal exercises as well.
Plan Day 6 - Aerobics
Do a full 60 minutes of aerobics. Alternate between medium to high
levels of intensity for the bulk of this time.
Use the low intensity level when you need to slow it down and catch
your breath, but don't stop completely. Make sure you keep moving.
Many treadmills and elliptical machines have the ability to program the
duration and the intensity. They even have pre-programmed workouts that
you could use. These programs will automatically alternate the
intensity by changing the speed and/or the incline/resistance.
Plan Day 7 - Strength Training
For this day, do a full body strengthening working all areas of the
body (lower, upper and core). If your muscles are a bit sore from the
previous days, use less resistance and less repetitions.
You should shoot for about a 30 minute workout on this last day.
If this example was a bit too much for your current fitness level, then
try the beginner's or advanced workouts. Just click on a button below
to see those examples.
For even more ideas for your weight loss workout, check out this
article on the best fat burning exercises
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Lose Belly Fat
Before spending hours doing hundreds of abdominal exercises, read this
article. You might be surprised on what these tips will have you try to lose
If you are finding yourself avoiding the gym and your daily workouts,
then use these tips to get motivated again.
Benefits of Warming Up
Don't just jump right into your aerobics and strength training workouts
without first preparing your muscles and body. Check out this article to learn the importance of a good warm up before