Weekly Weight Loss Workout Plan


If you’re trying to lose weight, a weight loss workout plan can be very helpful. Getting regular exercise can help you meet your goals in a healthy, sustainable way—but sometimes, just knowing where to start can be a big hurdle. From how often you sweat to the types of workouts you do, there are endless possibilities when you’re getting into a fitness routine, and that could be a lot to think about.  But sticking to one of your favorite exercise or randomly jumping from one workout to the next isn’t be the most efficient or effective way to get fit or lose weight. If you want to see and maintain the results, you have to have a complete schedule or workout plan. Whether you’re totally new to fitness or just need some guidance you must have a plan.

But first, remember these few things. As great as working out is, for sustainable weight loss, it needs to be combined with healthy nutrition choices and good sleep. And to take an even larger step back, always remember that healthy eating, fitness, and weight loss vary from person to person. What works for your best friend won’t always be the best thing for you. So follow your own workout plan according to your needs.

It’s not enough to get out there and get sweaty, Weight loss requires strategy and that’s the reason we are here.

We, the team of Healthous will guide you to the proper workput plan you should follow.

 Every workout should begin with at least 5 to 10 minutes of warming up which will help you with mobility. Then move into a dynamic warm-up to get the blood flow going. After your workout, do not forget to relax your nervous system.

Here’s how to use this weight-loss workout plan:

 Plan for Beginners

Walking is a great choice for many new beginners because you can do it almost anywhere and it doesn’t require any equipment.

  • Monday (30 minutes): Moderate intensity walk
  • Tuesday (20 minutes): Simple home strength training workout
  • Wednesday (30 minutes): Moderate intensity walk
  • Thursday (20 minutes): Simple home strength training workout
  • Friday (30) minutes): Moderate intensity walk 
  • Saturday (20 minutes): online relaxation yoga
  • Sunday: (30 minutes) Fun and easy cross-training day (bike ride, swim or online aerobics class)

Total weekly exercise: 180 minutes

Plan for Intermediate-Advanced Exercisers

As you get stronger and more fit, you’ll be able to add a few minutes to each of your daily workouts.

Be sure to add minutes gradually to avoid burnout.

This weekly exercise routine includes strength training to build muscle to aerobic workouts to burn fat and flexibility training which helps in reducing stress and keep your body healthy.

  • Monday (45 minutes): Moderate intensity circuit workout with weights
  • Tuesday (20 minutes): HIIT workout  at home or outdoors 
  • Wednesday (30 minutes): Easy recovery day stretch and walk
  • Thursday (45 minutes): Moderate intensity circuit workout with weights
  • Friday (20 minutes): High-intensity day walk/run intervals
  • Saturday (30 minutes): recovery day relaxation yoga
  • Sunday (75 minutes): moderate-intensity jog, hike or walk.
  • Total weekly exercise: 265 minutes

You can follow the below image too to get some more idea on how to perform your daily workout plans:-

Rest Days: 2 Times Each Week

Two days out of your week will be rest days.

What does this mean?

—this is when your body has a chance to rest up and rebuild muscle fibers that you’ve been tearing during your workouts (this is when you really get stronger).

Taking a break lets your body recover and rebuild so you can get back to your workouts refreshed. A rest day should actually be considered active recovery, meaning you don’t have to hit the gym or break a serious sweat, but you should do something.

An active recovery day isn’t a free pass to lie on the couch and do nothing. Movement helps increase blood flow, driving more oxygen rich blood to your muscles to speed recovery. Faster recovery could equal faster results.

The rest days is equally important for physical health as-well-as mental health. So on this day do something that you enjoy. If there’s something you really love to do, go do that. If you just want to go for a walk, do that. And if you just want to hang out, do that! Enjoy your life.

Exercisers just want to know one thing that how long they should stick to their weekly workout plan before they begin to see weight loss results. The answer is that it  depends on how to do.

If you work out on a daily basis, by the second week you should begin to see improvements in the way your body looks and feels. Of course, the amount of weight you lose will also depend on creating the right energy balance for weightloss.

To make your workout plan more effective, make sure you combine your exercise program with a healthy diet; full of lean protein, fruits, and veggies. The most common mistake the beginners or any other exercisers do is o overeating after workout. You should never do this stay on the track & the results might even surprise you.

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