Introduction
Juggling work, family, and social life can make prioritising health seem impossible. However, this simple and effective weekly workout routine for weight loss is designed to fit seamlessly into your schedule. It focuses on smart, efficient exercises you can perform at home with minimal equipment. Stick to it consistently, and you'll be amazed by the results.
What Is A Good Weekly Workout Schedule To Lose Weight?
Achieving weight loss in 7 days is challenging but achievable when paired with a balanced diet and avoidance of processed foods and sugary beverages. Here’s a breakdown of essential exercises:
Cardiovascular Exercise: Activities such as running, cycling, swimming, or brisk walking elevate your heart rate and burn calories, essential for weight loss.
Strength Training: Exercises like push-ups, squats, and resistance band workouts build muscle mass, increasing your resting metabolic rate.
High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by rest. HIIT burns calories rapidly and boosts overall fitness.
Flexibility & Balance Exercises: Activities like yoga or Pilates improve flexibility, aid recovery, and reduce stress.
Rest & Recovery: Schedule rest or light activity days to prevent overtraining and promote muscle repair.
How To Lose Weight In 7 Days
Creating a weekly workout plan involves selecting daily activities tailored to your fitness level. Here’s a sample schedule:
Day
Activity
How To Do
Day 1
Cardio + Strength
30 minutes brisk walking or jogging; 20 minutes bodyweight exercises (push-ups, squats).
Day 2
Active Recovery
30-40 minutes of yoga or gentle stretching with deep breathing exercises.
Day 3
HIIT + Core
20 minutes of HIIT (jumping jacks, burpees) and 10 minutes core work (crunches, planks).
Day 4
Rest or Light Activity
Light stretching, meditation for 15-20 minutes.
Day 5
Cardio + Strength
30 minutes cycling or swimming; 20 minutes strength training with dumbbells.
Day 6
Flexibility & Balance
30-40 minutes of yoga or Pilates.
Day 7
Outdoor Activity
45-60 minutes of hiking or outdoor exercises.
The 4/30/10 Method Workout
This method combines strength, cardio, and HIIT to maximise calorie burn:
4 Days Strength Training: Weightlifting or bodyweight exercises for muscle growth.
30 Minutes Cardio: Moderate activities like jogging or cycling.
10 Minutes HIIT: Intense exercises such as sprints or burpees.
The 12-10-8-4-1 Weight Loss Method
This holistic approach covers essential aspects of weight management:
Calories (12): Multiply your weight (lbs) by 12 to set a daily calorie goal.
Steps (10): Aim for 10,000 steps daily.
Sleep (8): Prioritise 8 hours of sleep.
Workouts (4): Perform 4 full-body exercises weekly.
Protein (1): Consume 1 gram of protein per pound of body weight daily.
Expert’s Advice
Consistency is key for weight loss. Exercise for at least 30 minutes on most days, modify exercises based on your fitness level, and take rest days as needed. Combine this plan with a balanced diet for optimal results.
The Final Say
A well-rounded weekly workout plan should mix cardio, strength, and flexibility exercises while incorporating rest days. Adjust the plan based on your fitness level to stay motivated and consistent. Pair it with a healthy diet for lasting results.
About ToneOp Fit
ToneOp Fit offers goal-oriented health plans with up to 3 Coach support. From Weight Management to Face Yoga Plans, we provide premium health trackers, recipes, and customised fitness solutions to help you transform your health.
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