a beginner stretching on a mat
Workouts

Embarking on a journey toward weight loss can be both exciting and daunting, especially for beginners. Check out this Weight Loss Workout Plan for Beginners to help you on your fitness journey.

weight loss workout plan for beginners

A comprehensive program designed to kickstart your fitness journey and help you achieve your weight loss goals. Whether you’re taking your first steps into fitness or seeking a fresh approach to your routine, our plan offers a structured and supportive pathway to success. With a combination of strength training, cardio exercises, and expert guidance, you’ll not only shed unwanted pounds but also build a stronger, healthier body from the ground up.

Weight loss workout plan for women

Here’s a tailored weight loss workout plan specifically designed for women:

Day 1: Full-Body Strength Training

  • Warm-Up: 5-10 minutes of light cardio (brisk walking, cycling, or jumping jacks).
  • Strength Training Circuit:
    1. Squats: 3 sets of 10-12 reps
    2. Push-Ups (can be modified on knees): 3 sets of 8-10 reps
    3. Dumbbell Lunges: 3 sets of 10 reps per leg
    4. Bent-Over Rows: 3 sets of 10-12 reps
    5. Plank: Hold for 30-60 seconds
  • Cool Down: 5-10 minutes of stretching focusing on major muscle groups.

Day 2: Cardio and Core

  • Cardio: 20-30 minutes of moderate-intensity cardio (running, cycling, elliptical, or dancing).
  • Core Workout:
    1. Bicycle Crunches: 3 sets of 15-20 reps per side
    2. Russian Twists: 3 sets of 15-20 reps per side
    3. Leg Raises: 3 sets of 10-12 reps
    4. Plank with Leg Lifts: Hold for 30-45 seconds, alternating legs.
  • Cool Down: 5-10 minutes of stretching, focusing on the core muscles.

Day 3: Active Recovery or Rest

  • Engage in low-intensity activities such as walking, swimming, or gentle yoga to promote recovery and reduce muscle soreness.

Day 4: Lower Body Focus

  • Warm-Up: 5-10 minutes of light cardio.
  • Lower Body Workout:
    1. Deadlifts (with dumbbells or barbell): 3 sets of 10-12 reps
    2. Step-Ups (using a bench or platform): 3 sets of 10 reps per leg
    3. Glute Bridges: 3 sets of 12-15 reps
    4. Walking Lunges: 3 sets of 12 reps per leg
  • Cool Down: 5-10 minutes of stretching, focusing on the lower body.

Day 5: Cardio and HIIT

  • Cardio: 20-30 minutes of interval training (alternating between high-intensity bursts and recovery periods).
  • HIIT Circuit:
    • Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 3 times.
      1. Jump Squats
      2. Mountain Climbers
      3. Burpees
      4. High Knees
      5. Jumping Jacks
  • Cool Down: 5-10 minutes of stretching, focusing on the legs and hips.

Day 6: Active Recreation

  • Engage in recreational activities you enjoy such as hiking, cycling, or playing sports for 60 minutes.

Day 7: Rest and Recovery

  • Allow your body to rest and recover. Focus on gentle stretching, foam rolling, or relaxation techniques to promote recovery and reduce stress.

Notes:

  • Always start with a warm-up and finish with a cool-down to prevent injury and promote flexibility.
  • Perform each exercise with proper form and technique to maximize effectiveness and minimize the risk of injury.
  • Gradually increase the intensity, duration, and resistance of your workouts as you progress.
  • Stay hydrated and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
a woman doing a plank on a mat

Weight loss workout plan for men

Here’s a tailored weight loss workout plan specifically designed for men:

Day 1: Full-Body Strength Training

  • Warm-Up: 5-10 minutes of light cardio (such as jogging or jumping jacks) followed by dynamic stretches.
  • Strength Training Circuit:
    1. Squats: 3 sets of 10-12 reps
    2. Bench Press: 3 sets of 8-10 reps
    3. Deadlifts: 3 sets of 8-10 reps
    4. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
    5. Overhead Shoulder Press: 3 sets of 10-12 reps
  • Cool Down: 5-10 minutes of stretching focusing on major muscle groups.

Day 2: Cardio and Core

  • Cardio: 20-30 minutes of moderate-intensity cardio (running, cycling, elliptical, or rowing machine).
  • Core Workout:
    1. Plank: Hold for 30-60 seconds
    2. Russian Twists: 3 sets of 15-20 reps per side
    3. Hanging Leg Raises or Knee Raises: 3 sets of 10-12 reps
    4. Cable Crunches: 3 sets of 12-15 reps
  • Cool Down: 5-10 minutes of stretching, focusing on the core muscles.

Day 3: Active Recovery or Rest

  • Engage in low-intensity activities such as walking, swimming, or gentle yoga to promote recovery and reduce muscle soreness.

Day 4: Upper Body Focus

  • Warm-Up: 5-10 minutes of light cardio followed by dynamic stretches.
  • Upper Body Workout:
    1. Barbell Rows: 3 sets of 8-10 reps
    2. Incline Bench Press: 3 sets of 8-10 reps
    3. Dumbbell Shoulder Press: 3 sets of 10-12 reps
    4. Dumbbell Bicep Curls: 3 sets of 10-12 reps
    5. Tricep Dips: 3 sets of 8-10 reps
  • Cool Down: 5-10 minutes of stretching, focusing on the upper body muscles.

Day 5: Cardio and HIIT

  • Cardio: 20-30 minutes of interval training (alternating between high-intensity bursts and recovery periods).
  • HIIT Circuit:
    • Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 3 times.
      1. Jump Squats
      2. Mountain Climbers
      3. Burpees
      4. High Knees
      5. Jumping Jacks
  • Cool Down: 5-10 minutes of stretching, focusing on the legs and hips.

Day 6: Active Recreation

  • Engage in recreational activities you enjoy such as hiking, cycling, or playing sports for 60 minutes.

Day 7: Rest and Recovery

  • Allow your body to rest and recover. Focus on gentle stretching, foam rolling, or relaxation techniques to promote recovery and reduce stress.

Notes:

  • Adjust the weights and repetitions according to your fitness level and goals.
  • Stay hydrated throughout your workouts and listen to your body. If you experience any pain or discomfort, stop the exercise and consult with a fitness professional.
  • Consistency is key. Stick to the workout plan and combine it with a balanced diet for optimal results.
a woman doing lunges in the park

Weight loss workout plan for the gym

Here’s a weight loss workout plan tailored for the gym:

Day 1: Full-Body Strength Training

  • Warm-Up: 5-10 minutes of light cardio (treadmill, elliptical, or stationary bike) followed by dynamic stretches.
  • Strength Training Circuit:
    1. Squats: 3 sets of 10-12 reps
    2. Bench Press: 3 sets of 8-10 reps
    3. Bent-Over Rows: 3 sets of 10-12 reps
    4. Dumbbell Lunges: 3 sets of 10 reps per leg
    5. Lat Pulldowns: 3 sets of 10-12 reps
    6. Dumbbell Shoulder Press: 3 sets of 10-12 reps
  • Cool Down: 5-10 minutes of stretching focusing on major muscle groups.

Day 2: Cardio and Core

  • Cardio: 20-30 minutes of moderate-intensity cardio (treadmill, elliptical, or rowing machine).
  • Core Workout:
    1. Plank: Hold for 30-60 seconds
    2. Russian Twists: 3 sets of 15-20 reps per side
    3. Leg Raises: 3 sets of 10-12 reps
    4. Cable Crunches: 3 sets of 12-15 reps
  • Cool Down: 5-10 minutes of stretching, focusing on the core muscles.

Day 3: Active Recovery or Rest

  • Engage in low-intensity activities such as walking, swimming, or gentle yoga to promote recovery and reduce muscle soreness.

Day 4: Upper Body Focus

  • Warm-Up: 5-10 minutes of light cardio followed by dynamic stretches.
  • Upper Body Workout:
    1. Pull-Ups or Lat Pulldowns: 3 sets of 8-10 reps
    2. Bench Press: 3 sets of 8-10 reps
    3. Dumbbell Rows: 3 sets of 10-12 reps per arm
    4. Overhead Shoulder Press: 3 sets of 10-12 reps
    5. Tricep Dips: 3 sets of 8-10 reps
  • Cool Down: 5-10 minutes of stretching, focusing on the upper body muscles.

Day 5: Cardio and HIIT

  • Cardio: 20-30 minutes of interval training (alternating between high-intensity bursts and recovery periods) on the treadmill, bike, or elliptical.
  • HIIT Circuit:
    • Perform each exercise for 45 seconds, followed by 15 seconds of rest. Repeat the circuit 3 times.
      1. Jump Squats
      2. Mountain Climbers
      3. Burpees
      4. High Knees
      5. Jumping Jacks
  • Cool Down: 5-10 minutes of stretching, focusing on the legs and hips.

Day 6: Active Recreation

  • Engage in recreational activities you enjoy such as hiking, cycling, or playing sports for 60 minutes.

Day 7: Rest and Recovery

  • Allow your body to rest and recover. Focus on gentle stretching, foam rolling, or relaxation techniques to promote recovery and reduce stress.

Tag: , ,