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.

Studies have shown that those people who add exercise to their weight loss program tend to lose more 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.

So add some activity to your day and lose weight even faster. You can use the example workouts to help you reach your goals. There is a beginner, intermediate and advanced level weight loss workout examples on this page.

Just use the appropriate link below to go to the example workout you want to try. If you want to view them all, just scroll through the entire page.

Beginner Workout Example

The weight loss workout example for beginners includes 4 days of varying exercises. You will do both cardio and strength training during these four days.

Weight Loss Workout Routine Day 1 – Aerobic Exercise


Walk briskly for 20 minutes. You can use your treadmill if you have one or 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.

For your strenght 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 step by step instructions on how to do some upper body strengthening using dumbbell, then check out this page.

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.


Don't forget about your core when doing your strengthening workout. 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 stabilize the spine and pelvis.

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

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 a few minutes.

There is no need to run up the stairs or even jog. Just simply walk up and then down the stairs. Try for 3 or 4 times - or longer if you can.

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.

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. For example, if you did shoulders and chest for your upper body on day 2, then switch it up and do the triceps and biceps on this day.

Same for the lower body. Switch up which muscle group you do. You can also do the same muscles as before, but add a new one in the workout so that eventually you are strengthening all the muscles of your body.


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. Also add more muscles and repetitions to your strength training.

You can even add an additional workout day to the schedule. You can make this extra day and aerobic day or a strengthening day. You can even make this day a mix of both types of workouts.

When you find that this weight loss workout is too easy, then move to the next level. Just scroll down the page to view the intermediate workout.

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Weight Loss Workout Intermediate

The weight loss workout examples in this section are 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 scroll down the page.

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.

Intermediate Weight Loss Workout Day 1 – Aerobic Exercise

Start with a moderate intense aerobic 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 brisk.

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

Intermediate Weight Loss Workout Day 2 – Strength Training

Now it’s time for some strength training. Before you start your workout, 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 bands, then it’s time to move up to a higher resistance. You can also try using dumbbell weights and use the heavier weights to start with.

woman lifting dumbbell

Switch to the lower weights if you need to. You may even want to try some weightlifting.

You will want to strengthen both the upper body and lower body on this workout.

For the upper body, include all the upper body muscles - biceps, triceps, shoulders, chest and upper back.

At the intermediate level, you want to do 1 - 2 sets of 16 repeptions for each of the exercises you select. If this is too many reps, just reduce either the resistance or the number of repetitions.

For the lower body also do 1 - 2 sets of 16 reps. Try to work as many different muscles in the lower body. Do some (or all if you can) of the following types of exercises; Squats, lunges, inner thigh, outer thigh, butt blaster, or calf lifts.

As with any strengthening workout, you want to include some core muscles. Do 10 to 15 minutes of core muscle exercises.

The core group of muscles 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 stabilize the spine and pelvis. Strengthening your core muscles can help prevent lower back injury as well.

Intermediate Weight Loss Workout 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. You can go for a bike ride, put in an exercise DVD (or stream it) or even go play a rigourous game of tennis.

Day 4 - Time to Rest

Take this day off to let the body recoup and rest. You don't want to overwork your muscles, so give them a day to rest. Remember, this is still just the intermediate level, so enjoy this day off.

Intermediate Weight Loss Workout Day 5 - Aerobic & Strength Training

woman working out

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 or online video that combines both cardio and strength training.

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.

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.

Intermediate 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.

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woman working out

Weight Loss Workout Advanced

For the advanced level workouts, I'm not going to give you a day by day example. Let's face it, at this point you know what you are doing. So rather than spell it out for each day, I would just say to make your workouts last a minimum of 45 minutes.

You can make each day a combo of strength training and aerobics. A great way to do this is with a cirucuit trainingroutine. This is a great way to get in both types of exercises in one workout.

You can also keep the schedule of strengthening one day and the next aerobics. Try adding an intense cardio by including a high intensity interval training also known as HIIT workout.

As with the other weight loss workout examples, be sure to include those core muscles when scheduling your weeking exercises.

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Additional Articles

Water Aerobics
Water aerobics is a great way to burn those calories without putting stress on your joints. This is a good type of workout for the elderly or those with sore joints or injuries.

Benefits of Strength Training
Exercising is not just about the brisk walk or the kick boxing classes. You need to incorporate the strengthening as well. Read this article to learn more about all the benefits of strength exercises.

Eating Before Exercise
It's important to fuel your body before your workout. Find out what and when you should eat.