Workout Schedule for Weight Loss

Workout Schedule for Weight Loss

Customizing Your Workout Schedule

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?

The truth of the matter is that we have to get into a mindset where we are ok with putting on some extra weight if that weight is lean muscle right? 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 (see an example here: Total Body Workout Made Easy)
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 (see an example here: 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

The Strategy

The above workout schedules 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 section of this website, there is a database of over 1000 workouts to help you so you don’t have to think about finding new ones.

Recommended Supplements To Help You

Supplements should always be that, supplements to add to your healthy clean eating plan. The benefit is really gained since most of these are designed not to add extraneous calories to your diet but also help with fat loss.

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)

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

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Author Profile

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


  1. Monday: Total body workout…..

    Any chance you could elaborate on a full body workout, provide an example, or link to one. Thanks

  2. Hello! Wonderful schedules that you have here! I have been trying to do strength only workouts for the past six months and I feel that I have been gaining fat with not as much muscle as I want. I used to run 5 miles a day every other day until I got a foot surgery and had to quit running for a year. In the meantime, I have been going to the gym to try to keep my muscles intact. Which of these schedules would work best for me? I just don’t want to have that skinny-fat thing going on which is what happens when I just do running, and no resistance workouts. I am pretty tall, almost 6’3″ and am 19 years old but I have a slimmer frame. Right now I am around 170 and have gained a little fat on my sides but not much, only noticeable when I look at myself in the mirror. Putting on a lot of muscle is hard for me, it seems when I stop working out for a week, I feel so much weaker. Many tell me to not do any cardio and just do resistance, but I feel that for my kind of body, pure strength isn’t what I was made for. What do you suggest? And how can I make sure I get enough proteins to help out my muscle tone since I heard I am supposed to get up to 170-200grams per day of protein which to me almost seems impossible!


    • Awesome Lucas, go for workout 3 and train the way which makes you feel the best. From the sounds of it I would go for resistance training but high rep count so it focuses in more on lean muscle production and not bulk. Yes, getting in that much protein is quite hard to do without eating meat all the time hence why I’m a big fan of whey protein smoothies at least once or twice every day. Let me know how it comes along.

  3. 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…


    • 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.


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