Weight Loss Workout Intermediate
The weight loss workout example on this page is an intermediate level.
If you have been using the beginner's
level example and are ready to
step it up, then keep on reading.
You can also give the advanced level a try if you think you are ready.
Just use the next button below this example to try the advanced level.
If you find this a bit difficult, move back down to the beginner's level or reduce the number of days and duration in this example.
Intermediate Weight Loss Workout Example
For the intermediate weight loss workout example, you will be doing six
days of exercising. As with the beginner's level, there are both
strength training and aerobic exercises.
If you are between a beginner and intermediate level, just do five days
of the below example instead of the full six days.
Day 1 – Aerobic Exercise
with a moderate intense
workout. If you have a treadmill, warm up at a lower
intensity for approximately 5 minutes. Then set it for 4 miles
per hour minimum.
I have very short legs, so this is a jog
for me. If your legs are longer and you can walk at this
pace, increase the speed just a bit until you are jogging.
Try keeping it at a jog for as long as you can – shoot for at least 5
minutes. Then bring it back down to a brisk walk, but keep it
Alternate your aerobic exercise with brisk walking and
jogging. Do a full 30 to 45 minute aerobic exercise.
Plan Day 2 – Strength Training
Now it’s time for some strength
. Before you start your strength training,
be sure to
warm up and stretch those muscles.
Lightly march in place for
at least 5 minutes. Then do some stretching to loosen up and
protect your muscles.
If you’ve been doing your strength training with a resistance
band, then it’s time to move up to a higher
You can also try using dumbbell weights and use the heavier
weights to start with. Switch to the lower weights if you
You may even want to try some weightlifting.
At the intermediate level, you want to do 1 - 2 sets of 16 repeptions
the upper body. Include all the upper body muscles - biceps,
triceps, shoulders, chest and upper back.
For the lower body, do 1 - 2 sets of 16 reps. Try to work as
different muscles in the lower body. Do all of the following
types of exercises; Squats,
lunges, inner thigh, outer thigh, butt blaster, or calf lifts.
Do 10 to 15 minutes of core muscle exercises. The core
abdominals, lower back and hip flexors. You want to make sure
that you focus on all of these muscles and not just the abdominals.
The core muscles help support and stabilize the spine and
pelvis. Strengthening your core muscles can help prevent lower
back injury as well.
Loss Workout Plan Day 3 - Aerobics Again
Today do a full 45 minute aerobic workout. Do a low to
moderate level if you have to but just make it last for the full 45
minutes. Pick your favorite aerobic exercise for this
day. This way it’s something you enjoy more so you can last
the full 45 minutes.
4 - Time to Rest
Take this day off to let the body recoup and rest.
Plan Day 5 - Aerobic & Strength Training
this day, do just a 30 minute aerobic workout. Make it at
a low to moderate level if you need to because you want to make sure
you have enough energy left for the strength training
For this day, now would be the time to find a great
workout DVD that combines both cardio and strength training.
I have a couple of Denise Austin workout DVDs that are great for this.
If you don’t have a good workout DVD for this, just do your strength
training using either the
resistance bands, dumbbell weights or weight lifting. Do 1 –
2 sets of 8 – 16 reps for the upper and lower body and
then do 5 minutes of abs.
Plan Day 6 - Aerobics
Do at least 30 minutes of aerobic exercises. You can do a
brisk walk, then jog, walk, jog routine. If you have exercise
equipment such as a
treadmill or elliptical machine, then use these when you want for your
Plan Day 7 - Strength Training
Repeat your day 2 strength training routine.
That’s 6 days of exercising and 1 day off. Great
job! It’s time to start again for the next week.
If the intermediate level is not what you were looking for, then use
the buttons below to view the beginner's or advanced level workout
In addition to this intermediate level weight loss workout, try adding
one day of an interval training routine
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Interval Training, also known as HIIT, is a mix of high intense and low
impact aerobics. Check out this article to see if this type of training is right for you.
Benefits of Stretching
Often people will skip the stretching portion of their workouts.
Warming up and stretching can help protect your muscles. Check out this article to learn about the benefits of stretching.
Eating After Exercise
After a good workout, don't forget to refuel your body. Learn more
about what and when to eat after exercise.