The Simple Weekly Workout Plan to Lose Weight

There are two essentials for efficient weight loss. A healthy diet and an effective workout plan. While diet serves as the fuel to your body, workout helps you burn calories and get into shape faster. A workout plan enables you to achieve your goals and helps you in keeping the weight off for a longer time. It is necessary to maintain the routine along with healthy eating habits to get faster results. It is necessary to understand that one workout plan may not work for all however, the plan discussed below can give you a push to workout. Changes can be done according to an individual’s needs later.


A great way to begin with your workout is:

Strength Training

Strength training is necessary for sustainable weight loss. It can also increase muscle mass when practiced for a long time. When the body has more muscle it requires more energy to maintain it. This results in an increased basal metabolic rate (BMR). It is advised to carry out full-body strength training rather than strengthening specific body parts as you may miss a day or two of your workout plan and it can cause confusion. Below are given the exercises to practice on day one.

Carry out exercises like bodyweight squats followed by bench dips, planks, and other exercises that can help you strengthen your body.

Cardio Day

Day two is meant for keeping your heart pumping and blood flowing. With the help of cardio exercise, the body can use oxygen more efficiently. It helps you burn more calories and promotes weight loss by helping in maintaining the calorie deficit. Older adults who are overweight can also go for cardio exercises as it reduces the risk of osteoporosis and hip fracture. Various fun things can be done on a cardio day. For example, cycling, running, swimming, brisk walking, aerobics, and more.

Recovery Day

Recovery is necessary for rebuilding the muscles that you have worked out. On this day the body gets to rest and recover from the workout. However, this doesn’t mean you can laze around all day. A simple walk or some stretching exercises are recommended.

High-Intensity Interval Training (HIIT)

This day involves pushing yourself a little more than your limits. Practice a HIIT session of around 20-30 minutes once a week. This enables you to burn more calories during the workout and after the workout since the body works harder to come to rest as compared to other days. It can also lead to muscle gain and enhance the oxygen consumption of the body.

Strength Training

Day five is the same as day one. You can carry out the same exercises as day one or you can modify them accordingly.

Recovery Day

Take a dip in hot water if your muscles feel sore and use anti-inflammatory herbs to reduce inflammation if needed. Do light exercise to keep the blood flowing for active recovery.

Cardio Day

The last day of the week will be the same as day two. You can practice the same cardio exercise or switch it up if needed.

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