Workout Schedule for Weight Loss

workout schedule for weight loss

Workout Schedule for Weight Loss

It doesn’t matter where you are in your training level, if you are wanting to lose some weight in the next few weeks then it’s a great idea to have a workout schedule at your finger tips which you can quickly follow.

Of course, when we’re talking about weight loss we want to make sure that our focus is actually not on the scale but on what we have to do to reduce our overall body fat right?

Most of us are ok with putting on some extra weight if it’s lean muscle and we should always be conscious of this fact when talking about weight loss. Especially if this lean muscle is going to help us burn more calories, which the science has proven to do so.

Well I’m going to give you a few different workout schedules to make it even easier for you to fit in to your hectic work and family life. Let’s go…

Workout Schedule for Weight Loss #1: Focus on overall fat loss + lean muscle

Monday: Biceps & Back resistance training
Tuesday: Day off, or Yoga/Pilates
Wednesday: Cardio & Abs/core workout
Thursday: Light Jog or 35 minute brisk walk
Friday: Triceps and Chest resistance training
Saturday: Day off, or 35 minute brisk walk
Sunday: Legs & Shoulders resistance training

Workout Schedule for Weight Loss #2: Focus on fat loss + ab definition

Monday: Total body workout
Tuesday: Day off, or Yoga/Pilates
Wednesday: Cardio & Abs/core workout
Thursday: Total body workout
Friday: Day off
Saturday: Cardio & Abs/core workout
Sunday: 20 minute High intensity interval training

Workout Schedule for Weight Loss #3: Focus on fat loss + serious muscle gain

Monday: Arms & Back resistance training
Tuesday: Day off, or Yoga/Pilates
Wednesday: Legs & Shoulders resistance training
Thursday: Light Jog or 35 minute brisk walk
Friday: Abs/Core and Chest resistance training
Saturday: 20 minute high intensity interval training
Sunday: Day off

Recommended Supplements for Rapid Fat Loss

If you’re in a real hurry and want to get results as soon as possible then you may want to include these supplements:

Thermogenic Fat Burner (Try: Magnum Nutraceuticals Heat)
Appetite Suppression (Try: Amazing Grass Green SuperFood Powder)
Whey Protein for Lean Muscle Production (Try: Optimum Platinum Hydrowhey)
Omega 3′s for Fat Oxidation (Try: AllMax Nutrition Omega 3)
Energy Drink for Motivation & Maximum Force (Try: Vega Sport Pre-Workout Energizer)

Conclusion: Workout Schedule for Weight Loss

There you have it, 3 different workout schedules which are guaranteed to give you some awesome results in just a matter of 4-5 weeks. Your main objective will be to remain consistent and don’t let anything get in your way. If something does then jump right back on it as soon as possible and remember your end goal, won’t it all be worth it if you get there?

For ideas on the different exercises and specific workouts checkout the workouts and training section of this website, there is a database of over 100 articles in this category.

Have any questions or feedback about this Workout Schedule for Weight Loss? Please leave a comment below…

Top Rated Supplement Combos By Weight Loss and Training Readers!

Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi

  • Lolita

    Great article Sam!
    but looking at the time you recommend for cardio makes me wonder, am I doing too much?
    here is my schedule:
    Day1: Chest and triceps + cardio (elliptical 60 mins) + twister and 2 sets of abs
    Day2: Shoulders + Full contac class 45 mins
    Day3: Elliptical or any cardio class that’s available + twister and 2 sets of abs
    Day4: Legs + Full contac class 45 mins
    Day5: Back and biceps + elliptical or any cardio class + twister and 2 sets of abs

    Note: for the cardio class that I usually take will be spinning, kick boxing or step.
    I am 5′-4″ and 132 pounds…I do not lose weight, simple as that, I check the scale every week and gain sometimes 2 pounds and lose them…

    Thanks,
    Dolores

    • http://weightlossandtraining.com Sam

      Hi Lolita, that is a pretty intensive schedule but it really also depends on the individual and what level you are at. If you are at an advanced level and have been doing this for a while then it may be ok, but you may also find that if you made the cardio a little more intense and therefore shorter time you may get better results. You must also focus on really healthy nutrition to make sure your body is getting enough amino acids and vitamins/minerals in order to recover from this kind of schedule.