A weight loss workout plan is a way of doing physical activities that make you lose fat, gain muscle, and feel better. You can do many kinds of physical activities, like running, lifting weights, yoga, and more. Here is an example of a weight loss workout plan that you can do for 4 weeks, based on some of the things I found on the internet:
Week 1: Easy Cardio and Big Movements
- Monday: 30 minutes of fast walking, running, biking, or swimming
- Tuesday: Lifting weights with big movements, like squats, deadlifts, chest press, rows, and shoulder press. Do 3 rounds of 8-12 times for each movement, resting 90 seconds between rounds.
- Wednesday: Rest or do something light, like stretching, yoga, or pilates
- Thursday: Do the same cardio as Monday
- Friday: Do the same lifting weights as Tuesday
- Saturday: Rest or do something light
- Sunday: Rest or do something light
Week 2: Fast and Hard Exercises and Weight Lifting
- Monday: Fast and hard exercises, like burpees, mountain climbers, jump squats, and push-ups. Do 20 seconds of each exercise, then rest for 10 seconds, and do the whole thing 4 times, resting 2 minutes between each time.
- Tuesday: Lifting weights with smaller weights, like lunges, chest flyes, bent-over rows, bicep curls, and tricep extensions. Do 3 rounds of 10-15 times for each exercise, resting 60 seconds between rounds.
- Wednesday: Rest or do something light
- Thursday: Do the same fast and hard exercises as Monday
- Friday: Do the same lifting weights as Tuesday
- Saturday: Rest or do something light
- Sunday: Rest or do something light
Week 3: Running and Big Movements
- Monday: 30 minutes of medium to high-speed running, biking, swimming, or skipping
- Tuesday: Lifting weights with big movements, adding more weight or times from week 1. Do 3 rounds of 10-15 times for each movement, resting 90 seconds between rounds.
- Wednesday: Rest or do something light
- Thursday: Do the same running as Monday
- Friday: Do the same lifting weights as Tuesday
- Saturday: Rest or do something light
- Sunday: Rest or do something light
Week 4: Bodyweight and Small Weight Fast and Hard Exercises, and Machine Exercises
- Monday: Fast and hard exercises with your bodyweight and small weights, like squats, lunges, push-ups, shoulder press, and renegade rows. Do 30 seconds of each exercise, then rest for 15 seconds, and do the whole thing 3 times, resting 2 minutes between each time.
- Tuesday: Lifting weights with machines, like leg press, chest press, lat pulldown, cable crossover, and leg curl. Do 3 rounds of 12-18 times for each exercise, resting 60 seconds between rounds.
- Wednesday: Rest or do something light
- Thursday: Do the same fast and hard exercises as Monday
- Friday: Do the same lifting weights as Tuesday
- Saturday: Rest or do something light
- Sunday: Rest or do something light
This is an example of a weight loss workout plan that you can try for 4 weeks. You can change the speed, time, how often, and what exercises you do based on your fitness level, goals, and what you like. Remember to warm up before each workout, cool down after each workout, and stretch your muscles to avoid getting hurt or sore. Also, make sure to eat healthy food that helps you lose weight and gives you enough energy and nutrients.