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Weight Loss Workout

There is no magic to a weight loss workout. In fact, this is just another way of saying exercise to lose weight. One of the best benefits to exercise is losing weight.

Weight loss is really all about the foods you eat and the activity you do. It’s a matter of knowing your daily calorie intake and calories burned during exercise to ensure you have a calorie deficit in order to lose weight.

There is a beginner and an intermediate level weight loss workout examples on this page. Just use the appropriate link to go to that section of this page.

Beginners Workout Routine

Weight Loss Workout Routine Day 1 – Aerobic Exercise

people walking

Walk briskly for 20 minutes. You can use your treadmill if you have one. If not, walk around your block or in a park. Make sure it’s a brisk walk so that you are getting your heart racing. Make sure to check that you are exercising within your target heart rate zone. Try using a pedometer to track how far you walk.

In weeks 2 or 3, as you get used to your walking for exercise, try increasing your speed and your duration. Go for 30 minutes after a couple of weeks of walking.

Weight Loss Workout Routine Day 2 – Strength Training

Now it’s time for some strength training. Before you start your strength training, be sure to warm up for about 5 to 10 minutes and then do some stretching exercises to stretch those muscles.

For your strength training, you can do resistance band exercises or dumbbell exercises. Both will give you the resistance you need for a good strength training workout. You can also start out with weight lifting if you have the proper equipment or belong to a gym.

Upper Body

As a beginner to strength training, select 2 to 3 muscles in the upper body to start with. Do 1 to 2 sets of 8 to 16 repetitions. The upper body muscles include the biceps, triceps, shoulders, chest and upper back.

If you want to see how some of these exercises are done using a resistance band, check out these upper body resistance exercise videos.

Lower Body

For the lower body, choose at least 2 - 3 of the following; Squats, lunges, inner thigh, outer thigh, butt blaster, or calf lifts. Do 1 – 2 sets of 8 – 16 reps each for the lower body exercises.

Core muscles

Do 10 minutes of core muscle exercises. The core includes the 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 stabalize the spine and pelvis.

Strengthing your core muscles can help prevent lower back injury as well. You can use thee abdominal exercises and back strengthening exercises on this site.

Just visit the free fitness videos page for a full list of all illustrated exercises.

Day 3 - Take the Day Off! Yes!

If you are feeling up to it, then by all means go ahead and do some kind of exercise. I would suggest a light aerobic workout of 15 minutes and then do some full body stretching exercises.

Weight Loss Workout Routine Day 4 - Back to Aerobics

Do a 20 minute aerobic workout. You can do walking for exercise again for 20 minutes, but if you want a slight change of pace, try adding something different at the end of the walk. Perhaps you do a brisk walk for 15 minutes, and then when you get back, climb up and down your stairs for 5 minutes. You will be amazed at how you feel this in your rear-end. I call stair climbing my butt blaster.

As always after a good aerobic exercise, don’t forget to cool down and then stretch those muscles. Use this interactive exercise calorie calculator to find out the calories burned during exercise.

Weight Loss Workout Routine Day 5 - Strength Training Again

Follow the same guidelines as on day 2 but try picking different muscles in order to work all the muscles for the week.

Day 6 and 7 - Take a Breather

Okay, you're done with your first week. Time to start all over again. Do this same weight loss workout for two or three weeks and then start to add more time to your aerobic workout and more sets or repetitions to your strength training.

Also, try adding another day of aerobic exercises. So instead of only 2 days, do aerobics for 3 days.

Intermediate Weight Loss Workout Plans

Weight Loss Workout Plan Day 1 – Aerobic Exercise

Start with a moderate intense aerobic workout. If you have a treadmill, 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 brisk.

Alternate your aerobic exercise with brisk walking and jogging. Do a full 30 to 45 minute aerobic exercise.

Weight Loss Workout Plan Day 2 – Strength Training

woman weightlifting

Now it’s time for some strength training. 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 resistance. Or try using dumbbell weights and use the heavier weights to start with. Switch to the lower weights if you need to. You may even want to try some weightlifting.

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Upper Body

At the intermediate level, you want to do 1 - 2 sets of 16 repeptions for the upper body. Include all the upper body muscles - biceps, triceps, shoulders, chest and upper back.

Lower Body

For the lower body, do 1 - 2 sets of 16 reps. Try to work as many 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.

Core muscles

Do 10 to 15 minutes of core muscle exercises. The core includes the 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 stabalize the spine and pelvis. Strengthing your core muscles can help prevent lower back injury as well.

Weight 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.

Day 4 - Time to Rest

Take this day off to let the body recoup and rest.

Weight Loss Workout Plan Day 5 - Aerobic & Strength Training

women exercising on mat

On 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 segment.

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.

Weight Loss Workout 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 aerobic workout.

Weight Loss Workout Plan Day 7 - Strength Training

Repeat your day 2 strength training routine.

Whew! That’s 6 days of exercising and 1 day off. Great job! It’s time to start again for the next week.

Related Articles

Interval Training
Circuit Training

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NOTE: Weight Watchers is a registered trademark of Weight Watchers International, Inc. Points and Points Plus are trademarks of Weight Watchers International, Inc.Please visit your local Weight Watchers meeting for authentic information about the plan.

This site is not affiliated with Weight Watchers International in any way, and Weight Watchers has not reviewed this site for accuracy or suitability for WW members. Information on this site for restaurant nutrition and points is based on data gathered from individual restaurants and not the Weight Watchers Dining Out Companion. Food Pts values for restaurants and recipes are calculated in an offline spreadsheet and the formula used is not the exact same formula as provided by Weight Watchers.

Although the formula used on this site is not the exact WW formula, the points values presented are a close approximation but may be off by a few 10ths of a point (but no more than 1/2 point plus or minus). Since the values are shown as a rounded number, the numbers shown will work when tracking your daily allowance.

All readers are encouraged to go to a Weight Watcher's meeting for actual information about their plan. This site is presented under the rights of the First Amendment.

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