HomeExerciseWorkoutsWeight Loss Program: DAY-BY-DAY EXERCISE PLAN

Weight Loss Program: DAY-BY-DAY EXERCISE PLAN

12 Week Weight Loss Cardio PlanTo transform your body, to get fit, to be healthy and to feel great you gotta exercise. Just like the air you breathe, your body needs physical exercise. And it needs exercise in a way that is so far-reaching that scientists are only just starting to unravel some of the amazing effects exercise has on our bodies. Did you know, that exercise can actually reprogram your DNA? And while you may think that by not doing exercise you’re not doing any harm, lack of exercise itself can alter your DNA – but unfavourably!

Putting aside all the complicated, scientific reasons to exercise, exercise offers benefits that dieting just can’t. Exercise allows you to boost your metabolism and turn your body into a fat blasting furnace. Exercise builds muscle in the places you want, improves body shape and gives you a firm, toned body. Dieting, on the other hand, doesn’t promise a firm body – you can lose weight dieting and still be jiggly! And of course, in conjunction with diet, exercise speeds up the whole weight loss process, and who doesn’t want that? 

This exercise plan is between 4 and 12 weeks long, depending on how much weight you want to lose. Follow this exercise plan and practice healthy eating and portion control, which means eating the right food in the right quantities at the right times, and you’ll be able to burn off at least a pound or two of body fat each week. But remember, you’ll also be doing resistance training to gain muscle in all the right places, so you’ll want to keep track of your progress with body measurements and, if you can, body fat percentage

WEIGHT LOSS EXERCISE PLAN: CARDIO

This weight loss workout plan consists of both cardiovascular exercise and resistance training. The name of the game is to blitz fat, which means to burn as many calories as you can. Cardiovascular exercise burns a lot of calories, as such this weight loss workout plan is centred around cardio. And to really blitz the fat, you’ll be doing two types of cardio, steady-steate cardio and interval training. 

Steady-state cardio means you’ll be exercising (e.g. power walking, jogging, running, cycling) at about the same level of intensity for the duration of the workout. Steady-state cardio workouts tend to be longer. Cardiovascular interval training (or HIIT), on the other hand, is a shorter workout, but alternates between high levels of intensity (short bursts of all out exercise) and recovery intervals.  Interval training is a proven technique to massively boost metabolism and torch body fat.

You can do any type of cardiovascular exercise, just make sure it’s something you like – or if you have no particular preference just stay away from those actives you know you do not enjoy. Cardio is an integral part of this weight loss workout plan and it is important that you like what you are doing in order to stick with it, not just for the duration of this program, but also afterwards. You can do your cardio workouts outdoors or on cardiovascular machinery indoors. If you are carrying a lot of weight, it’s best to start with low impact exercise such as walking, swimming or using the elliptical machine. If you have access to an elliptical machine/ cross-trainer, give it a try. I love this piece of cardio equipment, as it allows you to burn as many calories as jogging/ running, but is low-impact. Exercising on the elliptical also “feels” much easier than jogging/ running, allowing you to exercise for longer and burn more calories.

This exercise plan has a lot of variety and gets progressively harder. Why? Not just to make you stronger and more fit, but to make sure you keep losing weight. When you do a workout over and over again, it eventually gets easier, which means your body doesn’t have to work as hard and therefore burns fewer calories. So your motto is always better. Every week you want to be better than the previous week.

WEIGHT LOSS EXERCISE PLAN: RESISTANCE EXERCISE

The other part of this plan is resistance exercise. This is important because it’s the part that focuses on building muscle. During weight loss, not all the weight lost is fat, some of it is muscle. Resistance training will ensure that you avoid the loss of muscle that usually occurs and will actually help you build muscle. You’ll be doing 3 resistance workouts per week, one to target the core (abs and back), the upper body and the third workout is a total body workout. As you get more advanced,  these workouts will be followed by a short cardio workout, for maximum fat burning.

In terms of equipment, you only need the bare necessities: a stability ball, a resistance band, and two pairs of dumbbells. A pair of light dumbbells (5-10lbs) and a pair of heavier ones (10-20lbs). Each workout only takes about 30 minutes.

Weight Loss Exercise Bootcamp: Total Body WorkoutWeight Loss Exercise Plan: Core WorkoutWeight Loss Bootcamp: Arm & Shoulder Workout

 

 

 

 

 

FITNESS LEVEL: BEGINNER TO ADVANCED WORKOUT PLANS

There is a plan for beginners, intermediate and advanced exercisers. If you haven’t exercised for a long time start with the beginner weight loss exercise plan. If you have been exercising regularly for the last few months several times a week and been increasing your fitness levels, try the intermediate weight loss program. If you have been exercising for many months, or even years and been exercising regularly most days of the week, try the advanced exercise plan.

If in doubt, start at a lower level. You can always skip ahead if you feel it is too easy or switch to a more difficult plan. The great thing is that all of the plans burn calories and all of the plans require commitment. As long as you give it your best at every workout, you will make progress, will burn calories, will drop the pounds and will get stronger.

Remember:
  • Check with your doctor before starting a new exercise program, especially if you have a medical condition.
  • Stretch before and after your workout. And, don’t forget to warm-up for 5 – 10 minutes before you start your workout. 

See next page about how to follow this exercise plan and for intermediate and advanced exercise plans.

EXERCISE PLAN: BEGINNERS

Printable Exercise Plan

12 Week Weight Loss Program: beginner

9 comments

  1. Love this article! I’ll pin your workout images also they’re great training programmes.

    Thanks for the inspiration.

    Ellie
    Head Siren

  2. This is really cool workout plan. I am surely gonna follow this

  3. About how much would you lose with this workoutplan? and this works for endomorphs too i suppose?

  4. Hi! Just want to let you know that I’ve been following this plan, I’m on the middle of week no. 6 and I’ve been feeling great! Haven’t lost any weight and not looking for it, but my body does feel stronger, thank yoooou very muuuuch!!!!

  5. Hi guys! Just want to let you know that I’ve been folllowing the excercise plan for begginers, [almost done with week 6], and I definetly feel way better and stronger tha before, which is what I was looking for months and couldn’t get it, thank you very much :)

  6. Hi! I’ve been trying so many different workout plans and they just never stuck, so i’m excited to try this out! I’ll leave a new reply once I get to week 6 and/or when I finish! :)

  7. I’ve been on this website for hours and I’ve learned so much! I’m an endomorph according to the information given and I would like to lose 10 pounds over the next 70 days. I want to tone my muscles too and have a sculpted body so should I follow this workout plan? I really want to loose the weight and then get toned muscles but I don’t want to lose strength during the weight loss. Let me know what you think I should do, thank you!

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