Weight Loss Workout Plan
This plan combines resistance training with shorter rest periods and higher rep ranges to increase calorie burn during and after your workout, while resistance work helps preserve lean muscle during a calorie deficit. Pair it with the Calorie Calculator to set your daily nutrition target.
Weekly Schedule
Day 1 — Upper Body
Warm-up: 5-8 minutes light cardio + dynamic upper body mobility.
Cool-down: 5 minutes stretching.
Day 2 — Lower Body
Warm-up: 5-8 minutes light cardio + leg swings and bodyweight squats.
Cool-down: 5 minutes stretching.
Day 3 — Rest or Light Cardio
RestOptional 20-30 minute walk or light cycling.
Day 4 — Full Body Circuit
Warm-up: 5-8 minutes light cardio.
Cool-down: 5-10 minutes stretching.
Day 5 — Rest
RestFull rest — let your body recover.
Day 6 — Optional Light Cardio
RestOptional 30-45 minute walk, cycling or swimming at a conversational pace.
Day 7 — Rest
RestFull rest — let your body recover.
Progression Guidance
As sessions start to feel easier, first reduce rest time slightly, then increase reps, and finally increase weight. Track your workouts to make sure you are progressing gradually over each 4-6 week block.
Safety Guidance
A calorie deficit combined with training can increase fatigue — prioritize sleep and recovery, and reduce training intensity if you notice performance dropping significantly across multiple sessions.