Get In Shape With This Simple & Effective Weekly Workout Plan For Weight Loss

Juggling work, family, and social life – sometimes prioritising your health feels impossible, right? But what if we told you there's a weekly workout routine for weight loss that fits seamlessly into your busy schedule? This isn't about spending hours at the gym; it's about smart, effective exercises you can do at home, on your own time.

This weekly exercise plan for weight loss offers a variety of workouts that target different muscle groups throughout the week. No complicated equipment is needed – just your own body weight and a little motivation! With consistency, you'll be surprised at the results you can achieve.

In this blog, along with a good weekly workout plan for weight loss, we will unveil a 7-day workout plan and discuss various methods so that you won’t be short of any choices! Ready to transform your fitness journey with this simple yet powerful weekly exercise routine for weight loss? Let's get started!

Table Of Contents

1. What Is A Good Weekly Workout Schedule To Lose Weight?

2. How To Lose Weight In 7 Days Or What Is The Best 7-Day Workout Schedule?

3. What Is A 4/30/10 Method Workout To Lose Weight?

4. What Is 12-10-8-4-1 Weight Loss Method?

5. Expert’s Advice

6. The Final Say

7. FAQs

8. References

What Is A Good Weekly Workout Schedule To Lose Weight?

Losing weight in 7 days would be challenging, but it is possible only if you follow a balanced diet with healthy foods for weight loss and avoid processed foods and sugary beverages. You can include these exercises complementing your diet to lose weight quickly:

1. Cardiovascular Exercise

Activities like running, cycling, swimming, or brisk walking raise your heart rate and burn calories. Cardio exercises are essential for improving heart health and creating a calorie deficit needed for weight loss.

2. Strength Training

Exercises like weight lifting, bodyweight moves (push-ups and squats), or resistance band workouts that build muscle mass. A higher resting metabolic rate from having more muscle helps you burn more calories when you are not moving.

Also Read: 5 Dynamic Functional Strength Training Exercises With Benefits And Routine!

3. High-Intensity Interval Training (HIIT)

Short bursts of intense activity followed by rest or lower-intensity exercise. HIIT is great for burning many calories quickly and boosting overall fitness.

4. Flexibility And Balance Exercises

Activities like yoga or Pilates improve flexibility, aid muscle recovery, and prevent injuries. These exercises also help reduce stress and improve overall well-being.

5. Rest And Recovery

Scheduled rest days or light activity days allow your muscles to recover and prevent overtraining. Rest not only helps muscles grow and repair, but it also reduces the chance of burnout and injury.

Also Read: 8 Targeted HIIT Workouts For Women With Training Plan And Exercises!

How To Lose Weight In 7 Days Or What Is The Best 7-Day Workout Schedule?

Create your weekly workout routine by choosing what exercises to do daily; either keep it the same every week or mix it up for variety. The key is to include different types of workouts throughout the week. If you like a set plan, change the frequency, intensity, or type of exercise every few months to keep challenging your body and mind.

Following is an example of a 7-day workout schedule, which can be modified as per personal interest, comfort and physical condition:

Also Read: 5 Impactful And Easy Exercises for Weight Loss | ToneOpFit 

What Is A 4/30/10 Method Workout To Lose Weight?

The 4/30/10 method workout is a practical and well-rounded approach to weight loss that combines strength training, cardiovascular exercise, and high-intensity interval training (HIIT). This method maximises calorie burn, enhances muscle growth, and improves overall fitness. 

It is ideal for individuals who shed excess weight and achieve a healthier body composition. This method includes:

1. 4 Days Of Strength Training

First and foremost, strength or resistance training is the cornerstone of maintaining muscle mass. Your resting metabolic rate is raised when you have more muscle mass, so even when you're not moving, you burn more calories. Exercises typically include weight lifting and bodyweight exercises that target all major muscle groups. 

Examples are squats, deadlifts, bench presses, rows, lunges, and push-ups. A typical session lasts 45-60 minutes, ensuring you work on multiple muscle groups and promote muscle hypertrophy (growth).

2. 30 Minutes Of Cardio

Engaging in cardiovascular activity is crucial for increasing heart health and burning calories. The 30 minutes can be spent doing moderate-intensity activities such as jogging, cycling, swimming, or brisk walking. These activities help to burn fat and improve cardiovascular endurance. Depending on your schedule and preference, you should incorporate this cardio on the same days as strength training or separately.

3. 10 Minutes Of High-Intensity Interval Training (HIIT)

HIIT involves short bursts of very intense exercise followed by brief recovery periods. This method is known to maximise calorie burn in a short amount of time and boost your metabolism for hours after the workout. 

The exercises can include sprints, burpees, jumping jacks, mountain climbers, or any activity that gets your heart rate up quickly. A typical HIIT session is only 10 minutes, making it a time-efficient way to increase intensity and burn calories.

Also Read: What Are The Best Ways To Lose Weight Naturally? Let’s Find Out!

What Is 12-10-8-4-1 Weight Loss Method?

The 12-10-8-4-1 fat loss method provides a comprehensive approach to weight management by focusing on calorie intake, physical activity, sleep quality, exercise routine, and protein consumption, all of which play vital roles in achieving and maintaining a healthy weight. The formula says:

Also Read: Weight Loss Tips With Exercise & Workout Routine | ToneOpFit 

Expert’s Advice

While, this weekly workout plan for weight loss provides a great starting point, remember, consistency is crucial for weight loss. You should aim to exercise at least for 30 minutes for most days of the week. 

Don't be afraid to modify exercises based on your fitness level. Listen to your body, take rest days when needed, and gradually increase intensity as you progress. For optimal results, combine this routine with a healthy diet.

                                                                             Health Expert

                                                                            Aditi Upadhyay

The Final Say

In summary, an excellent weekly workout plan for losing weight includes a mix of exercises that boost your heart rate (like jogging or cycling), build strength (with weightlifting or bodyweight exercises), and improve flexibility (through activities like yoga). Regular rest days are also important, as they help your muscles recover and reduce the risk of injury. 

Adjusting the plan to fit your fitness level and preferences is essential, ensuring you stay motivated and consistent. Combining this with a healthy diet can achieve lasting weight loss and better overall fitness.

FAQs

1. What should a weekly workout plan for weight loss females include?

A weekly workout plan for weight loss for females should Include cardio (running, cycling), strength training (weights, bodyweight exercises), and flexibility (yoga, stretching) exercises. Mix them up weekly to burn calories, build muscle, and improve overall fitness. Adjust intensity and rest for best results.

2. Which exercises should be included in weekly workouts to lose weight?

Here are some exercises to include in weekly workouts to lose weight:

• Burpees
• Plank
• Stair Climbing
• Swimming
• Running
• Pilates

3. What should a weekly workout plan for a weight loss male include?

A male can add the following exercises to your weight loss plan:

• Plank
• Pull-Up
• Mountain Climber
• Squats
• Leg Press

4. What is an ideal weekly workout plan for weight loss and toning?

You can follow this weekly workout plan by switching between exercises-

• Monday: Resistance Training for Lower Body Strength.
• Tuesday: Core and Cardio. Run, walk, or ride a bike.
• Wednesday: Rest & recovery with light activities like Yoga, stretching, or a 30-minute walk.
• Thursday: Strengthening exercises for the upper body
• Friday: Whole-body and cardio workouts
• Saturday: Exercises to Improve Flexibility and Active Recuperation
• Sunday: Rest & recovery with light activities like Yoga, stretching, or a 30-minute walk.

References

• Role of Physical Activity for Weight Loss and Weight Maintenance - PMC (nih.gov)
• 7-Day Workout Schedule: An Expert’s Take – Forbes Health
• 8-Week Body Recomposition Guide: Lose Fat & Gain Muscle (2024) – Transparent Labs
• Weekly Workout Plan: What is the Best Workout Schedule? (today.com)

About ToneOp Fit 

ToneOp Fit is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp.