how to create a workout plan to lose weight
Thanks for checking out this article on how to create a workout plan to lose weight. Looking to create the perfect workout plan and reach your weight loss goals?
We’re here to help. In this article, you will learn how to structure a personalized workout plan that is tailored specifically for you and optimized based on your current weight and lifestyle in order to reach your target weight as fast as possible.
Our team of experts has researched extensively into all aspects of creating an effective workout plan, helping others cut their time spent exercising by up to 70%.
With our guide, you’ll be able to set achievable goals with milestones along the way to keep motivation levels high – reaching those end goals is now more possible than ever.
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Read this article today for step-by-step guidance on how best to create a workout plan that helps you lose weight quickly yet sustainably! Don’t miss out – start achieving results now!
Choose your goals – what do you want to achieve by working out?
When creating a workout plan to lose weight, it is important to first focus on the goals you are trying to meet. Ask yourself what you would like to achieve – whether it be a certain amount of inches or pounds, a specific body composition, or increased cardiovascular endurance.
Think about how long you have to achieve these goals and then create realistic objectives based on your ideas. Setting achievable goals will help keep you motivated and committed to reaching those achievements!
Find a workout routine that fits your lifestyle – there are many options available online or at the gym
There are many ways to create a workout plan to reach your weight-loss goals; finding the one that best fits your lifestyle is key. If you prefer to work out in the comfort of your home, there are a plethora of online workouts designed just for you.
These programs often include equipment, such as weights and bands, that require little space and can be easily stored away when not in use. If a gym setting works better for you, then take advantage of the various options available.
Many gyms offer personal trainers to guide and motivate you during your weight-loss journey or group classes that promote healthy competition while shielding you from judgment.
No matter which option you choose, planning ahead and sticking to a routine can help keep motivation high and quickly put you on the path toward achieving your desired results.
Gym-Based Workout Routine
Monday: Chest and Triceps
- Exercise 1: Flat Bench Press – 3 sets of 10,12,15 reps with a one-minute rest in between each set.
- Exercise 2: Incline Dumbbell Chest Press – 3 sets of 10,12,15 reps with a one-minute rest in between each set.
- Exercise 3: Chest Fly Machine – 3 sets of 10,12,15 reps with a one-minute rest in between each set.
- Exercise 4: Tricep Dips – 3 sets of 10-15 reps with a one-minute rest in between each set.
- Exercise 5: Seated Overhead Tricep Extension – 3 sets 15-20 reps with a one-minute rest in between each set.
Tuesday: Back and Biceps
- Exercise 1: Lat Pulldown – 3 sets of 12-15 reps with a one-minute rest in between each set.
- Exercise 2: Seated Cable Rows – 3 sets of 12-15 reps with a one-minute rest in between each set.
- Exercise 3: Bent Over Dumbbell Rows – 3 sets of 12-15 reps with a one-minute rest in between each set.
- Exercise 4: Standing Bicep Curls – 3 sets of 8-10 reps with a 30-second break before the next set.
- Exercise 5: Hammer Curls – 3 sets of 8-10 reps with 30 seconds break before the next set.
Wednesday: Rest Day
Thursday: Shoulders and Legs
- Exercise 1: Seated Shoulder Press – 4 sets x 8-10 repetitions with 45 seconds break before the next exercise.
- Exercise 2: Front Raises – 4 sets x 10 repetitions per side per arm, with 45 seconds break before the next exercise.
- Exercise 3: Upright Row – 4 Sets x 8-10 repetitions per arm, with 45 seconds break before the next exercise.
- Exercise 4: Squats – 4 Sets x 15 repetitions per leg, 45 seconds break before the next exercise.
- Exercise 5: Leg Extensions – 4 Sets x 20 repetitions per leg, 45 seconds break before the next exercise.
Friday: Core and Abs
- Exercise 1: Hanging Leg Raises – 4 Sets x 15 Reps, 30 seconds break before the next exercise.
- Exercise 2: Russian Twists – 4 Sets x 20 Reps per side, 30 Seconds Break Before The Next Exercise.
- Exercise 3: Plank – Hold for 60 Seconds Per Set With 30 Seconds Break Before The Next Set Of Plank Exercises.
- Exercise 4: Bicycle Crunches – 4 Sets x 20 Reps Per Side With A 30 Second Break Before The Next Set Of Bicycle Crunches.
- Exercise 5: abdominal crunches – on an exercise ball with feet held firmly to the floor and hands supporting the head and neck for maximum muscle isolation during each repetition of 20 reps for a total of four complete sets with a one-minute rest period between each set.
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Home-Based Workout Routine (No Equipment)
- Bodyweight Squats: Do four sets of 12 repetitions and take a 30-second break between sets. Begin by standing with your feet slightly wider than shoulder width and pointing out slightly, keeping your core tight as you lower down into a squat position as if you were sitting in a chair. Focus on keeping your back straight and chest up. Come back up to the starting position for one rep.
- Push-Ups: Do three sets of 15 repetitions and take a 45-second break between sets. Start in a high plank position with hands slightly wider than shoulder-width apart from each other, making sure your wrists are directly under your shoulders while engaging your core muscles throughout the exercise. Keep the body in one line when lowering to the ground until elbows reach 90 degrees and then push back up to the starting position for one rep.
- Lunges: Do four sets of 10 repetitions on each side with a 30-second break between sets. Stand up straight with feet together, step forward with the right foot, and slowly lower body until the left knee is close to or touching the floor while keeping the torso upright and shoulders back while maintaining balance on the right leg during movement; push off right heel to return upright to start position for one repetition. Repeat on the opposite side for a second repetition before taking a rest period.
- Jumping Jacks: Do four sets of 20 repetitions and take a 30-second break between sets. Begin by standing with legs together, arms at sides, and then jump both legs out wide while raising arms above the head; jump again bringing legs together while lowering arms back down at sides for one rep; repeat this movement for the desired number of reps before taking a rest period.
- Tricep Dips: Do three sets of 15 repetitions and take a 45-second break between sets. Start by placing hands firmly behind you either on an elevated surface such as stairs or the edge of the couch/chair (or use two chairs spaced apart) while extending your legs out fully in front with feet flat on the floor; bend elbow joints as you lower hips towards the floor before returning to start position by pushing off palms of hands returning torso back up for one rep; keep elbows close to sides throughout the exercise motion.
- Glute Bridges: Do five sets of 20 repetitions and take a 30-second break between sets. Lie faceup on the floor feet hip-width apart pressing heels into the ground knees bent forming a 90-degree angle, activate your glutes pushing your hips up towards the ceiling using strength from your heels creating a bridge shape; hold for two seconds squeezing your glutes then return hips down until tailbone touches the ground completing one repetition.
- Mountain Climbers: Do four sets of 20 repetitions total (10 per leg) taking 45-second breaks between sets. Start in a high plank position with wrists directly below your shoulders and engage your core keeping your torso still as you pull your knee towards your chest alternating legs per each rep quickly moving from one leg to another concentrating on form not speed counting each pull as a single repetition.
- Plank: Do three sets holding for 60 seconds per set taking 45-second breaks in between exercises. Start in a high plank position with wrists directly below the shoulders squeeze your abdominal muscles pull the navel towards the spine extend your left arm forward hold the pose stay focused concentrating only on the abs not allowing any other parts of the body to move or shake, once time is complete switch sides so the right arm is extended forward.
- Calf raises: do two sets of 10 repetitions on each leg with a 30-second break between sets. Start in a standing position feet hip-width apart engaging core while engaging glutes slowly rise up onto toes squeezing calves as you rise taking care not to lock your knees once at the top hold for half a second then lower your heels back down to the ground completing one repetition.
- Lateral jumps: do four sets of 25 total repetitions taking a 45-second break between sets. Start in a standing position with feet together and arms bent at the sides leaning slightly forward jump laterally outwards landing softly on both feet and simultaneously return back to starting position for one repetition concentrate on landings making sure knees are bent and abs are engaged throughout the movement.
- Reverse push-ups: do three sets of 10 repetitions taking a 45-second break between sets. Start sitting with legs extended out in front hands behind you fingers pointing toward your buttocks make sure your core is engaged throughout the exercise motion as you lean backward keeping your arms straight and torso upright push your hands into the ground pushing your body positing returning to starting position for one repetition.
- Bicycle crunches: do four sets of 20 total reps taking a 30-second break in between sets lie flat on the floor with hands interlocked behind your head elbows in line with your ears lift your legs off the ground bringing your knees towards your chest alternating sides while simultaneously crunching upper body and bring opposite elbow to opposite knee returning to start position for one repetition.
- Squats: do four sets of 15 reps taking a 45-second break between sets. Start standing with feet hip-width apart arms bent at the sides engage your core and glutes as you bend your knees hinging your torso forward to lower yourself into a squatting position taking care not to lock your knees return to starting position and completing one repetition.
- Burpees: do three sets of ten reps taking a 30-second break in between sets. Start standing with feet hip-width apart bend your knees while simultaneously hinging forward placing hands on the ground jumping or stepping back into a high plank position quickly jump/step feet forward to start the position exploding upwards jumping and reaching arms overhead for one repetition.
- Tricep dips: do two sets of 12 reps taking a 45-second break between sets. Begin sitting on the floor fingers pointed toward your buttocks place palms on the ground behind you pressing into your hands lift the body up off the floor keeping elbows close to your sides throughout the exercise motion lower yourself until your arms reach a 90-degree angle then push up completing one repetition.
Set a schedule and stick to it – make sure to leave time for rest and recovery
Knowing how to create and follow a successful workout plan to lose weight is essential for reaching your goals. Setting a schedule that you can stick with from week to week is the first step – this will give you the structure needed for success.
It’s important when creating a schedule that the frequency and intensity of workouts are managed in order to make progress without overtraining or undertraining. You should also be mindful to leave time for rest, recovery, sleep, relaxation, and healthy stretching.
Adhering to such an approach ultimately allows you to train smarter not harder while giving your body the time it needs to repair itself properly and get ready for your next session.
Make it fun! Choose an activity that you enjoy so that you’ll be more likely to stick with it
When it comes to weight loss, consistency is key. The best way to motivate yourself to stick to your workout plan is by choosing an activity that you genuinely enjoy. If you’re someone who loves the water, why not sign up for a swimming class?
If you’re more of a homebody, then maybe get some exercise equipment or set aside time each day for yoga! Creating a workout plan doesn’t have to be intimidating or overwhelming; keep in mind that when choosing an activity, always make sure it’s something that will bring you joy because that’s half the battle.
Be patient – results won’t happen overnight, but if you keep at it, you will eventually see progress
Fitness is a journey, not a race—you should stay persistent and believe in yourself as you execute your workout plan created to help you lose weight. It might not be easy at times and progress may not appear immediately, but it’s important to remember that results take time and commitment.
Don’t be discouraged by the occasional setback or body plateaus; these things happen, especially when starting out. Just know that with patience, hard work, and dedication, your hard work will pay off in the end.
To Wrap Up
Thanks for checking out this article on how to create a workout plan to lose weight. Creating a workout plan to lose weight can seem difficult, but it doesn’t have to be! If you remember the five steps outlined above, then it becomes much easier. Start by choosing your goals and finding an appropriate activity that fits your lifestyle.
Then create a schedule that you can stick to and make sure that it includes enough rest and recovery time. Finally, make the whole process fun by picking something enjoyable and be patient with yourself because the results won’t happen overnight.
While it won’t be easy, if you keep at it and follow through on your plan, eventually you’ll start seeing progress and reach the goals you’ve set for yourself. So take a deep breath, stay focused, and get working on that workout plan today!