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Weight Loss Workout Plan
Start Plan (PRO)

Weight Loss Workout Plan

4 Weeks / 3 Days per Week / Beginner
  • Gain Strength
  • Get Ripped
  • Improve Cardio
  • Lose Weight
  • Get Toned
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8 ratings
A.C.E. Certified
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WORKOUT VIDEO
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  • Week #1
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  • Week #3
  • Week #4
  • Day #1
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  • Day #3

Total Body Weight Loss Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
00:02:00 None
Sprint   Video icon
1 1 None
Pull-Up   Video icon
1 5 None
1 8 None
1 8 01:00
Running   Video icon
00:02:00 None
Sprint   Video icon
1 1 None
1 8 None
1 8 None
1 8 01:00
Running   Video icon
00:02:00 None
Sprint   Video icon
1 1 None
1 8 None
1 8 None
Burpee   Video icon
1 10 None
1 10 01:00

Notes:

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. For the sprints, sprint for 20-30 seconds and then immediately walk briskly to the next exercise. Running should be done at a medium to fast pace run.

Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

Total Body - Calisthenics - Weight Loss Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
1 00:02:00 None
1 8 None
1 10 None
1 8 01:00
1 00:02:00 None
1 10 None
1 8 None
1 12 None
1 5 01:00
1 00:02:00 None
Chin-Up   Video icon
1 5 None
1 12 None
Plank   Video icon
1 00:00:30 01:00

Notes:

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

Total Body - Free Weights - Weight Loss Workout

What is a superset?
normal exercise superset
Exercise Sets/Distance Reps/Time Rest (min)
Running   Video icon
00:02:00 None
1 10 None
1 5 None
1 8 01:00
Running   Video icon
00:02:00 None
1 8 None
1 8 None
1 8 01:00
Running   Video icon
00:02:00 None
1 15 None
1 15 01:00

Notes:

If you are having a hard time with any one exercise in this weight loss workout, then do as many reps as you can and move on to the next exercise (just try your best). On the other hand, if the workout becomes too easy then try and see if you can go back through and complete the whole workout twice! Always look to improve whether it is less rest, heavier weight or more reps/sets.

Warm-up by jogging/walking for 5 min. Try not to rest between each exercise when there is no rest noted. Move onto the next exercise and begin the exercise as soon as possible. Resting will lower your heart rate and reduce your ability to burn large amounts of calories.

Be sure to drink lots of water during, after, and throughout the week. Be sure to drink a protein shake or get some sort of quality calories in your body within 20 minutes after your weight loss workout. Also, as always it is a must to maintain a healthy balanced diet in order to achieve weight loss. Look to improve every workout!!

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Triceps blue Calves blue Glutes blue Hamstrings blue Hipflexors blue Shoulders blue Biceps blue Middleback blue Abs blue Chest blue Forearms blue Lowerback blue Quads blue Lats blue Neck blue Traps blue Obliques blue Shoulders orange Quads orange Lats orange Middleback orange Chest orange Hamstrings orange
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