Are you trying to slim down, tighten, and tone your body? You’ll lose weight more effectively if you create a weekly workout plan to lose weight. When you create a weight loss workout plan, there is no last-minute guesswork when it’s time to exercise. And when workouts are planned in advance, it’s more likely that you’ll complete them and reach your goal weight.
Firstly lest remove the quess work
Do you know your heart rate training zone “If Not” then you should. “Why” well if your looking to burn fat from your body fast and effectively then you need to know your heart rate fat burning zone, so after a HPI test we can tell you for example at a heart rate of 130-142bpm your most effective at burning fat from your body as fuel, if you don’t know this then your operating in the blind with a good chance you’ll not remove fat effectively if at all.
If on the other hand your focus is cardiac and respiratory health then again training in Zone 4 is critical and what is that heart rate range to avoid overtraining and you know your recover zone between Hiit sessions. So yes you can do this blind and on feel, but imagine how if you were informed with your actual scientific facts from your HPI test, how fast and effective could you be at achieving your goal.
Start by booking an exercise test today.
Plan for Beginners
Its widely recommended that you get 150- 300 minutes per week of moderate-intensity exercise per week. This might sound like a lot, but if you break it down it’s only about 20 or 30 minutes per day. Plus when you are first starting your weight loss workout plan, you’ll start at the low end of that recommendation.
As a beginning-level exerciser, your main goal should simply be to complete some exercise on most days of the week. Choose activities that you enjoy and that are easy for you to do.
Walking is a great choice for many new exercisers because you can do it almost anywhere and it doesn’t require any fancy equipment. Online workouts and home strength training workouts are good for your body, too.
Before you start any weekly exercise program you should check with your doctor and follow his other guidelines or restrictions to stay healthy. Then you can combine several different activities to create a full-body weight-loss workout schedule to lose weight and burn fat.
Total weekly exercise: 180 minutes
- 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)
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. Eventually, you want your weekly workout plan to total 250 minutes or more for effective weight loss.
Your weight loss workout plan should also get harder as your level of fitness increases. The best workouts to burn fat are more difficult to do. As you get stronger you’ll be able to include them in your exercise program (as long as you are healthy enough for vigorous activity).
This sample weekly exercise routine includes strength training to build muscle, aerobic workouts to burn fat and flexibility training to reduce stress and keep your body healthy.
Total weekly exercise: 265 minutes
- 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
When You’ll See Results
Many exercisers want to know how long they should stick to their weekly workout plan before they begin to see weight loss results. The answer depends.
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 weight loss (i.e. making sure you burn more calories than you consume).
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. One of the most common mistakes that dieters make is to overeat after exercise. Don’t fall into that trap. Exercise daily, monitor the number of calories you eat every day, and stay on track to get results.
A Word From HPI
If you participate in a complete and balanced exercise program, you should see significant improvements in your body composition, size, and weight in one to three months. You may even reach your goal weight in that period of time. But remember that to keep the weight off, you’ll need to continue to exercise on a regular basis. Make adjustments to your weekly workout plan and find new activities that you enjoy to stay healthy and fit.