Weight Loss Workout Plan

Weight Loss Workout Plan for Absolute Beginners

Anybody who trying to lose weight or have lost weight through workout knows that losing body fat is tough and takes time. Excess calories in men are stored as fat, starting from the abdominal and waist.

A workout plan that focuses on energy consumption will be effective in losing weight. There is an endless way to start losing weight. However, to lose weight and see results, a plan of action is required. For sustainable weight loss, healthy nutrition choices and good sleep are also required.

Healthy eating, weight loss, and fitness vary from person to person, so what works for one person might not work for another since the methods might be different. Weight loss involves many components, like healthy eating and sleep, plus things that can’t be controlled like hormonal fluctuations.

As a beginner, the focus should simply be to complete the exercises on most days of the week and choose activities that are easy to do. Walking is a good choice as you can do it anywhere and doesn’t require any equipment.

Above all, the most important thing is to listen to your body. A balanced workout is key to weight loss. The workout plan for the week should be a mix of Total Body work out, High-Intensity Interval Training, Circuit Training for six days and one rest day for the body to recover for the week-long training.

Today Body workout

The key to burning fat and weight loss is total body workout. It shapes the body and increases the calorie burn during the rest intervals. The body burns more calories at rest. Here are the exercises that need to be done thrice a week on alternate days.

Dumbbell Press (10-12 reps), Squats (13-15 reps), Dumbbell row (10-12 reps), Box Step-ups (13-15 reps). Each exercise needs to be done for three sets with 10 reps in the first set, 11 in the second set and 12 in the last set. The Squats and Box Step up needs to be done for three sets in a similar way. An interval of 1 minute between every round.


Cardio is a type of high-intensity interval training. Sprinting burns more calories compared to jogging. It is effective because it increases the heart rate during the workout and the body uses more energy to get the body back to the resting state. For this exercise, indoor treadmill, indoor cyclic bike, rowing machine can be used. It is to be done once a week for 20 minutes.

High-Intensity Training

High-Intensity Training burns maximum calories in minimal time. It is the best type of training because it mixes cardio and strength training for a challenging total-body workout.

Burpees (3-5 minutes), High Knees ( 3-4 minutes), Jumping jacks (40 seconds) and one minute rest. For the second round, Mountain climbers (40 seconds) and Rope Jumping (60 seconds) with 15 seconds rest after each exercise. And for the last round Walking Lunges ( 20 seconds ), Push up (20 seconds), Lunges (40 seconds) with 15 seconds interval after each. Do three rounds for three sets

Follow this routine for four weeks and you will definitely lose weight. Proper diet and rest are also needed along with the workout plan. So get up and start today.  


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